How to Calculate Required Daily Calorie Intake

It is that time a year again when we make the goal to lose a few pounds. We know that we must cut back on the amount of food that we intake. The question we all have is how many calories do I need to consume and how many calories do I need to cut out of my diet. With this simple calculation you will know that answer.

Difficulty: Moderate

Instructions

Things You'll Need:

• Calculator
• Weight Scales
• Pencil and Paper

1. To begin we will calculate the basal metabolic rate (BMR). To do this we need to use the weight scales to determine your body weight. Write your body weight on the paper.

2. BMR is the amount of energy used by the body to perform the basic functions of life. To calculate your BMR determine which one out of the two applies to you. If you are an adult male, your approximate BMR will be 24 Calories per Kilogram of body weight. If you are a female your approximate BMR will be 22 Calories per Kilogram of body weight. Do not worry, the equation will automatically convert pounds into Kilograms.

3. Our total daily calorie expenditure equals our BMR and the number of calories spent on Physical activity. The amount of calories spent on physical activity varies depending on the intensity and duration of the physical activity. For a sedentary individual the value of physical activity is 30% of BMR, for Moderate exercise is 50% of BMR and for intense exercise it can be as high as 100% of BMR.

4. Determine your category of exercise. Sedentary is no exercise per day. Moderate exercise is at least 30 minutes of exercise a day (example: Walking for 30 minutes). Intense exercise is more than 30 minutes a day of hard exercise (example running).

5. Lets calculate the number of calories that you need to consume to maintain your current body weight. Ready your calculator.
   If sedentary use this equation: Your body Weight divided by 2.2 times 1.3 times your BMR in Kilograms (24 for male or 22 for female).
   If you do moderate exercise use this equation: Your body Weight divided by 2.2 times 1.5 times your BMR in Kilograms (24 for male or 22 for female).
   If you do intense exercise use this equation: Your body Weight divided by 2.2 times 1.8 times your BMR in Kilograms (24 for male or 22 for female).
   The answer that you get is the amount of calories that you need to consume to maintain your body weight.

6. To find out how many calories you need to consume to achieve your chosen weight use the following equations. Select the type of exercise you will be using to achieve your goal.
   If sedentary use this equation: Your body Weight divided by 2.2 times 1.3 times your BMR in Kilograms (24 for male or 22 for female).
   If you do moderate exercise use this equation: Your body Weight divided by 2.2 times 1.5 times your BMR in Kilograms (24 for male or 22 for female).
   If you do intense exercise use this equation: Your body Weight divided by 2.2 times 1.8 times your BMR in Kilograms (24 for male or 22 for female).
   The answer that you get is the amount of calories that you need to consume to achieve your chosen body weight.

Tips & Warnings

• There are many factors that play into how the human bodies loses weight. You must consume well balanced meals to help lose fat and not muscle. Look for additional postings to learn more on well balanced meals.
• You must consume well balanced meals to help lose fat and not muscle.