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Calorie needs are based on body size, weight, muscle/fat ratio, age, rate of metabolism, activity level, and height. So, it varies from person to person.
For example, if a female is 5 feet tall, weighs 140 pounds, middle age, and does no exercise, she may need about 1,200 calories a day; whereas a young 5 feet tall female, weighs 100 pounds, and exercises moderately for 60 minutes/day may need about 1,600 a day. There isn’t a “one-calorie-level-fits-all” recommendation that works for everyone.
This adult daily calories calculator gives an approximation of your basal metabolic rate – the number of calories per day your body burns. If your goal is to lose weight by burning off excess body fat, aim to eat 500 fewer calories per day than your daily caloric needs, and maintain or increase your exercise activity. Do not go below 1200 calories per day unless you are on a medically supervised weight loss program or after consultation with your doctor.
It’s Relative
Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.
Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your weight, you’ll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate — also known as your BMR.(Then, to lose weight, you’ll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)
Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing. Other factors that influence your BMR are height, weight, age and sex. Step one is to calculate your BMR with the following formula:Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Please note that this formula applies only to adults.
Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
If you are sedentary : BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR. The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you’ll need to take in fewer calories than this result. As you lose weight, you can re-calculate the formula to assess your new BMR.
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Tags: bmi, body fat, bri, calories, diet, eat, Food, Health, How much, weight
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