The calorie is a measurement unit that is used to determine either the amount of energy food contains or the amount of energy used by the body during the course of any given activity. Unfortunately, people have a tendency to eat more calories than they need. When more calories are consumed than are used by the body, the extra energy is stored in the body as fat. The accumulation of fat leads to weight gain and an unattractive physical appearance. Knowing how many calories are needed each day can help prevent this untoward situation.
Step 1
Calculate you basal metabolic rate or BMR. This is a measure of the number of calories needed each day in order for the body to maintain basic functions such as breathing. For the sake of accuracy, the BMR formula factors in weight, height, age and gender. According to the Calculators Live website, if you are a woman, you can calculate your BMR the following way: (weight in pounds x 4.35) + (height in inches x 4.7) - (age in years x 4.7) + 655. If you are a man, the formula is as follows: (weight in pounds x 6.23) + (height in inches x 12.7) - (age in years x 6.8) + 66. So if you are a 30-year-old woman who is 5 feet tall and weighs 120 lbs., the formula would look like this: (120 x 4.35) + (60 x 4.7) - (30 x 4.7) + 655 = 1,318 calories per day used on basic bodily functions.
Step 2
Multiply your BMR by the appropriate factor for your daily activity level. According to the Harris Benedict Formula published by BMR Calculator.net, if you lead a sedentary life doing little to no exercise, use 1.2. If you are mildly active, cleaning the house or gardening several times a week, use 1.375. If you are moderately active and participate in activities such as walking, dancing, bowling or cycling at least three days a week, use 1.55. If you are highly active and participate in strenuous physical activities such as basketball, football or running three to five times a week, use 1.725. And if you are extremely active, participating in strenuous physical activities on a daily basis, use 1.9. For example, if your BMR is 1,318 and you keep busy, keeping the house clean and chasing after the kids the formula would look like this: 1,318 x 1.375 = 1,812.25 calories per day.
Step 3
Add 10 percent to your total to account for the thermic effect of food. According to the Calories Per Hour website, this is a measure of the calories used by the body to digest the food you eat. For example, if your total was 1,812.25 then the formula looks like this: 1,812.25 x .10 = 181.225. Add this number to your total (1,812.25 + 181.225 = 1,993.475 calories per day)
Step 4
Round the figure to the nearest whole number. Using our example, 1,993.475 rounds down to 1,993 calories needed per day.
Step 5
Divide the total number of calories you need each day by the number of meals you eat. Many people eat three meals per day (1,993 / 3 = 665 calories per meal), while others eat smaller quantities at more regular intervals, dining five or six times each day.
Things You'll Need
- Calculator
- Pencil
- Paper
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