Calculate Your Daily Calorie Needs: A Comprehensive Guide

Understanding your body's daily caloric needs allows you to set your diet based upon a set of guidelines to help you gain, lose or maintain your weight. In order to get an accurate estimate you'll need to do some math to find your BMR, or basal metabolic rate. The next step is to apply the Harris-Benedict principle to find an estimate of your body's daily caloric requirements based upon activity level. The Harris-Benedict factor is only an estimate, so you should consult your physician to get a more accurate calculation.

Things You'll Need

• Pencil
• Paper
• Calculator

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Instructions

• 1

  Write down the equation to calculate your BMR on paper; use the equation for your gender and use your personal numbers.

  For men, the equation is as follows: (66 + (6.23 x your weight in pounds) + (12.7 x your height in inches) - (6.76 x your age in years)).

  The equation for women is slightly different: (66 + (4.35 x your weight in pounds) + (4.7 x your height in inches) - (4.7 x your age in years)).

  The resulting number is your body's BMR.

• 2

  Apply the Harris-Benedict principle to your BMR to calculate your estimated daily caloric needs based upon your acivity level. Use these guidelines to determine your estimated caloric needs. Each section lists an activity level; choose one that best describes you: little to no exercise = BMR x 1.2; light exercise (1-3 times weekly) = BMR x 1.375; moderate exercise (3 to 5 times weekly) = BMR x 1.55; heavy exercise (6 to 7 times weekly) = BMR x 1.725; extreme exercise (twice daily) = BMR x 1.9.

• 3

  The above rate is your personal estimated daily caloric needs based upon your age, height, weight and physical activity level. This number can be increased or decreased by 300 to 500 calories to achieve weight loss or weight gain.