How to Calculate Your Daily Calorie Requirements

Many Americans consume more calories than they need. They also consume a large quantity of calories that lack essential nutrients. We need calories to maintain essential bodily functions such as breathing, digestion and heart rate.

People who don't consume essential nutrients risk the possibility of future health complications such as bone lose. Adequate is vital for our bodies to maintain a healthy heart, immune system and all other vital bodily processes.

The bottom line is that we need calories to survive; however, they must be calories that are full of essential nutrients to maintain fundamental bodily functions. If you consume the recommended daily caloric intake, you will maintain your current body weight. If you consume less than your recommended caloric intake then you will eventually lose body weight. If you consume more than your recommended caloric intake, you will eventually gain weight.

It takes approximately 3,500 calories below your calorie requirements to lose a pound and it takes approximately 3,500 calories above your calorie requirements to gain a pound.

To calculate your approximate daily caloric intake, I recommend using the Harris-Benedict Principle. This formula calculates an individual's Basal Metabolic Rate (BMR). Your BMR is the amount of energy or calories your body needs to function effectively. We use appositely 60% of the calories we consume everyday for necessary bodily functions such as breathing, digesting foods and maintain our body temperature.

To calculate your BMR use the following formula:

Adult women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Adult men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

You determined your BMR and now you need to determine your activity level. You will multiply your BMR with your current activity level.

Sedentary Lifestyle (You do not exercise and you are rarely on your feet at work or during the day): BMR x 20 percent

Very Light Activity (You do not exercise, however, you are on your feet lightly throughout the day): BMR x 30 percent

Moderately Active (You exercise at least 3 days a week for 20 minutes): BMR x 40 percent

Highly Active (You exercise at least 5-7 days a week for at least 20 minutes): BMR x 50 percent

Extremely Active (You perform manually hard labor everyday or you are an athlete that trains at least 4 days a week for several hours at a time): BMR x 60 percent

Now you can take your BMR and add it to your activity level. This number will approximate your daily caloric needs.

Example:

Jody, a 32 year old, moderately active female would like to determine her daily caloric intake. Jody is 5 feet and 4 inches tall and weighs 140 pounds.[p]

Step 1.

655 + 4.3 x 140(Jody's weight in pounds) = 1257 (BMR)

Step 2.

1257 (Jody's BMR) x 40% = 502

Step 3.

1257 (Jody's BMR) + 502 (Activity Level) = 1759 (Total Recommended Daily Calories)

The total recommended daily caloric intake results are the amount of calories you need to maintain your current body weight. You will need to decrease the total amount of calories to lose weight and you will need to increase the total amount of calories to gain weight.