If you’re looking to lose weight or simply maintain a healthy lifestyle, it’s important to know your daily calorie needs.
The number of calories you need depends on various factors, including your age, gender, height, weight, and activity level. But don’t worry, there’s an easy way to calculate your daily calorie requirements with our chart.
Step 1: Calculate Your Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body needs to function at rest. To calculate your BMR, use the following formula:.
For men: BMR = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) – (5.7 x age in years).
For women: BMR = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) – (4.3 x age in years).
Once you have calculated your BMR, you can determine your daily calorie needs based on your activity level.
Step 2: Determine Your Activity Level
Your activity level is an important factor in calculating your daily calorie needs. Here are the different levels of activity:.
- Sedentary: Little or no exercise
- Lightly active: Light exercise or sports 1-3 days per week
- Moderately active: Moderate exercise or sports 3-5 days per week
- Very active: Hard exercise or sports 6-7 days per week
- Extra active: Very hard exercise or sports, physical job or training twice a day
Once you have determined your activity level, you can use the following chart to find out your daily calorie requirements:.
| Activity Level | Women | Men |
|---|---|---|
| Sedentary | Calories needed = BMR x 1.2 | Calories needed = BMR x 1.2 |
| Lightly active | Calories needed = BMR x 1.375 | Calories needed = BMR x 1.55 |
| Moderately active | Calories needed = BMR x 1.55 | Calories needed = BMR x 1.725 |
| Very active | Calories needed = BMR x 1.725 | Calories needed = BMR x 1.9 |
| Extra active | Calories needed = BMR x 1.9 | Calories needed = BMR x 2.1 |
Example Calculation
Let’s say Jane is a 35-year-old woman who weighs 65kg and is 165cm tall. She has a sedentary lifestyle.
First, we need to calculate her BMR:.
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BMR = 447.6 + (9.2 x 65) + (3.1 x 165) – (4.3 x 35).
BMR = 447.6 + 598 + 511.5 – 150.5.
BMR = 1406.6 calories per day.
Next, we need to determine her daily calorie requirements based on her activity level:.
Calories needed = BMR x 1.2 (since she has a sedentary lifestyle).
Calories needed = 1406.6 x 1.2.
Calories needed = 1687.92 calories per day.
Conclusion
Now that you know how to calculate your daily calorie requirements, you can customize your diet and exercise routine accordingly. Keep in mind that these are only estimates and may not be 100% accurate for everyone.
It’s always best to consult with a healthcare professional before making any significant changes to your lifestyle.
