How many Calories do I need?
Do you know your body’s daily calorie requirement? All labels provide exact calorie counts and fat content in food servings. You know how many calories in your drinks. You might also know how calories you burn through exercise. But do you know how many calories you should be eating to lose weight, or how many calories you should eat to maintain your current weight, or even gain weight? How to calculate your daily calorie needs? Most people have no clue, so we’ve got a really fast and easy way to know that.
Daily Calorie Requirement Calculator (thermophle@flickr)
There are many ways to calculate your daily requirement- also known as your basal metablic rate (BMR) or resting metabolic rate. For really accurate estimates, you need fancy equipment and fancy mathematics. just need an estimate, since we don’t So, for most of us, a fast and easy method to determine calorie needs is to multiply you total current body weight by the multiplier provided below:
Calorie intake for Weight loss = 25 - 29 calories per kg of body weight
Calorie intake for Weight Maintenance = 33 - 36 calories per kg of body weight
Calorie intake for Weight gain = 39 - 42 calories per kg of body weight
Due to an average lower body weight, women will require fewer daily calories than men. This is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because it doesn’t take into account activity levels or body composition. Extremely active individuals may require far more calories than this formula. In addition, the more lean body mass you have, the higher your total daily energy requirement will be, so you will need more calories for maintenance than this formula might suggest. Because body fat percentage is not accounted for, this formula may greatly overestimate the caloric needs if someone is extremely fat.
Calculating calories from packaged food is easy, since they have clear nutrition labels. Knowing the calories for home cooked food requires some home work, but its possible- read here.
As mentioned above, this is not the most accurate method of determining your metabolic rate, but its an easy and fast way to guess your daily calorie requirement.
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