We all need a certain number of calories each day to survive. We can also set a limit of calories we consume to gain or lose weight. With the help of a simple equation, you can calculate your daily caloric needs. Caloric intake varies among individuals based on age, lean body mass and activity level. Eat a variety of foods to meet your caloric needs, and exercise to boost your metabolism and improve overall health.
Step 1
Step on a bathroom scale to determine your body weight. Write your weight down on a piece of paper.
Step 2
Measure your height by standing next to a wall and placing a ruler horizontally flat on your head. Put a piece of tape on the wall at the point where the ruler reaches the wall. Measure the distance from the floor to your tape marking, in inches, using a tape measure. Write your height down on a piece of paper.
Step 3
Calculate your basal metabolic rate (BMR) using the following formula if you are a woman: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years).
Calculate your basal metabolic rate (BMR) using the following formula if you are a man: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -- (6.8 x age in years).
For example, the daily caloric intake for a 34-year-old female who is 66 inches tall and weighs 135 lb. is 655 + (4.35 x 135) + (4.7 x 66) -- (4.7 x 34) = 1,392.6.
Step 4
Multiply your BMR by your activity level to determine your daily caloric needs. If you participate in little to no activity, multiply your BMR by 1.2. If you participate in light activity, multiply your BMR by 1.375. If you are moderately active, multiply your BMR by 1.55. And if you work out hard six to seven days per week, multiply your BMR by 1.725.
In the earlier example, if the female is moderately active, her daily caloric needs are
1,392.6 x 1.55 = 2,158.53 calories.
Tips and Warnings
- As your activity level increases, so does your daily caloric intake. Eating too few calories--fewer than your BMR--will lower your metabolism and prevent weight loss. Strength-train to increase your metabolism. Consult with a registered dietitian for a detailed plan of how to include healthy foods in your diet.
- Individuals with health conditions should consult with a registered dietitian to determine dietary needs.
Things You'll Need
- Calculator
- Scale
- Tape measure
References
- "Health Fitness Instructor's Handbook"; Edward T. Howley, B. Don Franks; 2007
- "American Journal of Clinical Nutrition": Is a Calorie a Calorie?
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