Determine your body mass index, or BMI, to help calculate your ideal daily calorie intake. Your BMI is a number that can help determine if your current body weight is in a healthy range. BMI is also a good indicator of your body fat percentage. Unless you're extremely muscular, if your BMI is high you may need to consider reducing your calorie intake to lose excess body weight.
Background
Calculate your BMI by using an online BMI calculator such as the one found on the Centers for Disease Control and Prevention website or by multiplying your body weight in pounds by 703, then dividing that number by your height in inches squared. According to the National Heart, Lung and Blood Institute, if your BMI is 18.5 to 24.9 your body weight is in a healthy range; if your BMI is 25 to 29.9 you're overweight; and if your BMI is 30 or above you're considered obese. Unless you're very muscular, if your BMI is 25 or above follow a calorie-restricted diet to help you lose weight and decrease your risk for developing certain chronic diseases.
Calorie Reduction
If your BMI is 25 or above and you're overweight, reduce your energy intake by 500 to 1,000 calories per day to help lose about 1 to 2 Ibs. per week, according to the American Dietetic Association. Losing weight at this pace is typically sustainable, realistic and achievable.
Calorie Increase
If your BMI is less than 18.5, you're considered underweight and may also be at risk for certain health problems. If this is the case, increase your daily calories by about 500 per day and perform resistance exercises to gain lean body mass. To increase your daily calories without feeling bloated or uncomfortable, consume healthy high-calorie nutrient-dense foods with or between meals such as nuts, seeds, peanut butter, avocados, vegetable oils, coconut oil, soybean oil, olives or hummus.
Calorie Requirements
An easy way to help determine your daily calorie requirements is to use an online calorie calculator such as LIVESTRONG.COM's MyPlate resource. Calorie calculators typically estimate your calorie requirements for weight maintenance based on your age, gender, height, weight and activity level. If you calculate your calorie goals for weight maintenance and your BMI is 25 or above, subtract 500 to 1,000 calories from your daily energy goal to lose weight. Some calorie calculators, including LIVESTRONG.COM's MyPlate, allow the option of calculating your estimated calorie needs for weight loss as well as weight maintenance and weight gain.
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