Calories are a basic unit of energy, used by our bodies to carry out all manner of tasks from simple breathing to more advanced tasks like pole-vaulting and swimming. The more active you are and the more energy you require, the more calories you will burn.
Basal Metabolic Rate
Basal metabolic rate, or BMR, is a quantification of the number of calories your body needs in a single day in order to carry out the most essential of body functions. These functions include respiration, circulation, thermo-regulation, cell reproduction and several others. Basal metabolic rate is calculated by considering a person's age, height, weight and gender. Because women metabolize energy differently than men, their BMR is different. More specifically, a woman's BMR is lower than a man's when comparing two people of the same age, height and weight.
Exercise
According to the MayoClinic.com, your basal metabolic rate only describes 60 to 75 percent of your average daily caloric expenditure. For active women, exercise and other activities make up the majority of the remainder of your daily calories. Depending on how active you are, your BMR may account for even less than 60 percent of your average daily calories. To find your total daily calories you must add any calories you burn through activity and exercise to your basal metabolic rate.
Harris Benedict Equation
The Harris Benedict Equation is designed to act as a guide for determining average daily calories for various activity levels. Once you know your BMR, you can adjust the total with a value from the Harris Benedict Equation to find your average daily calories burned. For little or no exercise, multiply by 1.2. For light exercise one to three days a week, multiply by 1.375. For exercise three to five days a week, multiply by 1.55. For exercise six to seven days a week, multiply by 1.725 or 1.9 if you also have a very active job.
Balanced Caloric Intake
The USDA recommends that you maintain a balanced caloric intake that reflects healthy eating habits and weight management. To maintain your weight as an active woman, you need to consume the same amount of calories you burn. If you are active and trying to lose weight, you need to reduce your caloric intake to be less than the total number of calories burned. MedlinePlus.com recommends reducing daily caloric intake by 500 calories to lose a pound per week.
Average Guidelines
While basal metabolic rate and the Harris Benedict Equation can give you fairly accurate ideas of how many calories you need, based on your level of activity, the calculations are sometimes complicated and frustrating. In general, active women of average age, age 31 to 50, need 2,200 to 2,400 calories per day. Older women and women who are smaller than average need fewer calories on average. Younger women and women who are larger than average will require more calories.
References
- MayoClinic.com; Metabolism and Weight-Loss: How You Burn Calories; October 2009
- BMI Calculator: Harris Benedict Equation
- USDA: Nutrition Guidelines: Executive Summary
- MedlinePlus.com; Tips for Losing Weight; David Zieve, MD, MHA, et al.; October 2009
- "The Daily Fix: Your Guide to Healthy Habits for Good Nutrition"; Alexa L. Fishback; 2008
- Nutrition.com.sg: Healthy Eating - Putting it Together
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