1. The Best Estimate
If you've ever entered "calorie needs" into an Internet search engine, you've undoubtedly discovered numerous methods for calculating those needs. The one that's tops for accuracy is the Mifflin-St. Jeor equation. It uses a person's height, weight, age and gender to estimate resting energy expenditure (REE) or how much energy your body will burn independent of any physical activity. Try it for yourself:
10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5 = REE in males
10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161 = REE in females
2. Add in Physical Activity
So how do you incorporate exercise? All you need is a Physical Activity Factor (PAF). Don't just consider your workouts, but think about your overall activity level as well. Are you at a desk from 9 to 5 or are you in a physically strenuous job like nursing or construction? See where you fall within the numerical PAF range: 1.2 for sedentary individuals, 1.375 for light activity (light exercise 1-3 days per week), 1.55 for moderate activity (moderate exercise 3-5 days per week), or 1.725 for very active folks (strenuous activity 6-7 days per week). Now take that PAF number and multiply by your REE. That's the number of calories you'll need to maintain your current body weight.
3. Creating a Deficit
What if weight loss, rather than weight maintenance is your goal? All it takes is one more step in the equation. To lose weight, you must subtract calories from your daily total. A deficit of 500 calories per day should shed 1 pound per week. To lose weight faster, up that to 750 or 1,000 calories per day. Don't drop below 1,200 per day, or you may not meet your basic nutrient needs.
4. Building Muscle Mass
The opposite holds true when you're trying to gain weight. However, if you add too many extra calories per day, a large percentage of your gains will be unsightly fat instead of lean body mass. Experts from the University of Arkansas for Medical Sciences suggest an increase of only 15 percent over baseline calorie needs to increase muscle mass. Think overall calories and not just protein. This will ensure that the protein you ingest is used for muscle repair and growth and not for energy.
5. The Alphabet Soup
Once you know how many calories you need, make the most of each one. You've probably heard the terms "Recommended Daily Allowances" (RDAs) and "Dietary Reference Intakes: (DRIs), but may wonder which to follow. RDAs were originally developed in 1941 for the purpose of preventing diseases from nutrient deficiencies. In the early 1990s, the Food and Nutrition Board decided these standards needed revising. A new group of nutrient reference values called "DRIs" was created. They include the "Estimated Average Requirement" (EAR), the "Recommended Dietary Allowance" (RDA), the "Adequate Intake" (AI) and the "Tolerable Upper Intake Level" (UL). These newer values address the growing issue of chronic diseases due to excess intake of certain nutrients
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