How To Calculate Your Daily Calorie Needs?

(Last Updated On: 08/31/2014)

Do You Know Your Daily Calorie Needs?

daily calorie needs for weight loss

How many calories you need to eat each day depends on your age, gender, weight, height and how physically active you are. To figure out how many calories you burn per day, you must first calculate your basal energy needs and then multiply that by the activity factor accounting for how active you are.

You then get an estimate of your daily calorie needs, that is, the number of calories you need to eat to maintain your current weight. If you want to gain weight you must eat more calories than you burn. If you want to rather lose weight you must eat fewer calories than you burn. That is why it is important to know your daily calorie needs!

Your basal energy

The first thing you need to do is figure out your basal energy needs. This is the number of calories you burn if you do nothing all day. It is the amount of energy you need for the body’s vital organs and functions to work normally, such as the heart, breathing and control of body temperature. There are several methods to estimate the basal energy requirements. The most common method is to use the so-called Harris-Benedict equation. With this equation, you can get an estimate of your energy on personal factors such as age, weight, sex, and height.

daily calorie needs for weight loss

For men: (13.75 x weight) + (5 x height) – (6.76 x age) + 66
For women: (9.56 x weight) + (1.85 x height) – (4.68 x age) + 655

Consider Weight in kg, height in centimeters and age in years.

Example: If you are female, 30 years old, weighs 65 kg and is 165cm long, your basic energy needs per day:
(9.56 x 65) + (1.85 x 165) – (4.68 x 30) + 655 = 1441 calories (kcal) per day

Activity Level

The basal energy represents only the energy consumption at rest and does not take into account how active you are. To calculate your actual energy you need to multiply your basic energy needs with the activity factor accounting for how physically active you are.

 

Factor

1.2

1.375

1.55

1.725

1.9

Activity Level

Sedentary

Slightly active

Moderately active

Very active

Extremely active

Definition

Little or no exercise.

Light exercise 1-3 times a week.

Moderate exercise 3-5 times a week.

Hard exercise 6-7 days a week.

Hard training every day and physically demanding job.

 daily calorie needs for weight loss

Example: If you are moderately active (work out 3-5 times a week) and your basal energy requirement is 1441 calories per day, your actual energy requirements i.e.: 1441 x 1.55 = 2234 calories (kcal) per day.

Remember that this is only a rough estimate of your daily calorie needs. These equations take such not account for body composition of fat and muscle. A person with more muscle mass than the average will have a higher energy than expected and a person with less muscle mass than the average will have a lower energy than expected.

In order to begin a strength training program, your must calculate and make sure you are taking in enough calories!

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AVISO

Sempre que for iniciar uma rotina de treinamento, consulte um profissional da área. Sempre que for fazer uso de suplementos alimentares, procure a recomendação de um médico ou nutricionista. Não me responsabilizo por lesões ou problemas que, por ventura, possam ocorrer devido à utilização de informações contidas no site.Os artigos, vídeos, com conselhos e recomendações sobre "Educação Física, Fitness, e Musculação" são escritos pelo autor do site, Coach David, Professor de Ed. Física David Andrade (CREF: 009181-G/ES e (Personal Fitness Trainer - Estados Unidos).