How to Calculate Your Total Daily Calorie Needs

We all need a minimum number of calories simply to survive, but we can also set a calorie limit to maintain a healthy weight. You can calculate the total number of calories you need for your type of lifestyle, then use this figure to decide on a range of calories to consume each day - it's not an absolute figure.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Calculators
• Scales
• Notebook Papers
• Pens

1. Calculate the minimum number of calories you need by multiplying your current or desired weight in pounds by 10 if you're a woman, 11 if you're a man. This number represents your basic calorie needs.
2. Calculate the number of calories required for your activity level (see tips, below) by multiplying your basic calorie needs (the calculation from step 1) by your activity level - 20 percent or 0.2, 30 percent or 0.3, 40 percent or 0.4, or 50 percent or 0.5. The resulting number represents your activity-based calorie needs.
3. Calculate the number of calories your body needs for food digestion and absorption by adding your basic calorie needs and your activity-based calorie needs (the answers from steps 1 and 2) and multiplying this sum by 0.10. These are the calories you need for digestion.
4. Add the three calculations from steps 1, 2 and 3: This is your total daily calorie need to maintain your desired weight.

Tips & Warnings

• Use the following as a guideline for determining your activity level: 20 percent if you sit or lie still for most of the day, with little or no exercise; 30 percent if you walk less than two miles per day; 40 percent if you are somewhat active, doing activities such as dancing, doing a lot of work in the house or garden, or taking exercise classes; and 50 percent if you're actively involved in a sport or you have job that requires a great deal of physical labor, such as construction work.
• There are 3,500 calories in a pound, so to lose one pound per week, you need to decrease your calorie intake by 3,500 calories a week, or 500 calories a day.
• Talk to a professional, such as a dietician or a physician, when determining your desired weight - he or she can help you set a goal that is reasonable, healthy and safe.
• Consuming fewer than 10 calories per pound of your current weight will slow down your metabolism and cause you to burn calories more slowly. For instance, if you weigh 145 pounds, avoid consuming fewer than 1,450 calories a day.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.