How to Figure Daily Caloric Intake
Every person--man, woman, girl, boy, infant--will require a different caloric requirement. Even within those categories, athletes, invalids or pregnant women will require something different. There are several ways to get a general idea of your daily caloric intake.
Instructions
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How to Figure Daily Caloric Intake
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1
Calculate your basal metabolic rate (BMR). The BMR is the least amount of calories your body needs to perform functions such as digestion and breathing. This number, like the body mass index, does not take into account lean body muscle, which requires more energy to maintain. (Ref. 1.)
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2
Use the Harris Benedict formula. (Ref. 2.) This formula provides a rough estimate of daily caloric requirements. Multiply your BMR by a Harris Benedict activity factor.
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3
Adjust for special lifestyles. Remember, this number is only a rough estimate. Pregnant women will need to add about 300 calories per day in the later trimesters. If you are trying to lose weight, subtract 500 calories from your daily needs to lose one pound per week, and add 500 calories per day if you want to gain one pound per week.
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1
Tips & Warnings
Harris Benedict activity factors:
Sedentary (little to no exercise) 1.2
Lightly active (light exercise or sport one to three days per week): 1.375
Moderately active (moderate exercise or sport three to five days per week): 1.55
Very active (hard exercise/sport six to seven days per week): 1.725
Extra active (very hard exercise/sport, physical job or training): 1.9
These numbers are only rough estimates. It does not take into account special considerations such as illnesses or medications.
Consult a physician before following your calculated number if weight loss or gain is a concern.
