Food provides the body with energy and nutrients necessary for optimal function. Scientists measure food energy in calories. We all need a certain number of calories to survive. We can set calorie limits to gain, maintain and lose weight. Websites exist to help provide information concerning daily caloric intake. You can also use a simple formula to calculate how many calories you need every day. Caloric needs are individual and are based on age, height and activity level.
Step 1
Calculate your basic caloric needs using the basal metabolic rate (BMR) equation.
Step 2
If you're female, calculate your basal metabolic rate (BMR) using the following formula: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years)
Example: Calculate the BMR for a 34-year-old female, weighing 150 pounds and standing 60 inches tall.
BMR = 655 + (4.35 x 150) + (4.7 x 60) -- (4.7 x 34)
BMR = 655 + (652.5) + (282) -- (159.8)
BMR = 655 + 774.7
BMR = 1429.7 calories
Step 3
If you're male, calculate your basal metabolic rate (BMR) using the following formula: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -- (6.8 x age in years)
Example: Calculate the BMR for a 40-year-old male, weighing 200 pounds and standing 72 inches tall.
BMR = 66 + (6.23 x 200) + (12.7 x 72) -- (6.8 x 40)
BMR = 66 + (1246) + (914.4) -- (272)
BMR = 66 + 1888.4
BMR = 1954.4 calories
Step 4
Multiply your BMR by the appropriate activity level to get your total caloric needs for the day. 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 workout hard six to seven days per week, multiply your BMR by 1.725.
Example: Calculate the daily caloric intake for a 34-year-old female, weighing 150 pounds, 60 inches tall, and lightly active. Her BMR is 1,429 calories.
BMR = 1429.7 calories
BMR + Activity level = BMR x 1.375
BMR + Activity level = 1429.7 x 1.375
BMR + Activity level = 1965.8 calories
Tips and Warnings
- Participate in regular strength training to boost your metabolism. Eat a balanced and healthy diet to meet your nutrient requirements. Focus on lean meats, lowfat dairy products, fresh fruits, vegetables, and nuts.
Things You'll Need
- Calculator
- Pencil
- Paper
References
- "Nutrition Concepts and Controversies 9th edition"; Frances Sizer, Eleanor Whitney; 2003.
- Calorie Needs-Daily Caloric Needs
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