How Many Calories Do You Really Need?
By Shereen Lehman, MS
Nutrition Expert
Updated September 11, 2014.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.
Knowing how many calories you need to consume each day is essential for losing -- or gaining -- weight.
But how do you go about it?
You can get out your calculator and use the Harris-Benedict formula to determine your best daily calorie
count. You'll need to know your current height and weight, plus you'll have to gauge your daily activity
levels
What's the Formula?
I use the Harris-Benedict formula to calculate your basal metabolic rate, which is the number of calories
you need to be awake, but not much more than that. Then, you adjust that number by your activity
level.
First, determine your basal metabolic rate:
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Next, take that number and multiply it by the number that corresponds to your daily activity level:
•Sedentary (little or no exercise) - 1.2
•Lightly active (light exercise/work 1-3 days per week) - 1.375
•Moderately active (moderate exercise/work 3-5 days per week) - 1.55
•Very active (hard exercise/work 6-7 days a week) - 1.725
•Extra active (very hard exercise/work 6-7 days a week) - 1.9
The final number you have is the number of calories you need per day to maintain your current weight.
If you want to gain weight, you'll need to consume more calories, or burn fewer calories, and if you want
to lose weight, you'll need to eat fewer calories or burn more calories by increasing your physical
activity.
What's Next?
Calculating your calorie need is just one step. Fill your daily diet with healthy foods -- mostly plant-based
foods because they're lower in calories and high in fiber, vitamins and minerals. Keep track of the foods
you eat in a food diary. Studies show that people who keep food diaries are more likely to lose and
maintain their weight. And don't forget about exercise -- burning calories through aerobic exercise helps
you drop the extra fat, and resistance training builds muscle.
Name:______________________________________
What are your caloric needs?????? Follow the formula to find out. Then answer the questions at the
bottom.
Women:
A. (4.35 x weight in pounds) =
B. (4.7 x height in inches)
=
C. (4.7 x age in years)
=
Add A and B together _____________ Add another 655. ____________ Subtract C.
What is your total BMR?_____________
Multiply your BMR by your activity level found in the article. What is your total caloric intake for the
day? ____________________________
Men:
A. (6.23 x weight in pounds) =
B. (12.7 x height in inches) =
C. (6.8 x age in years) =
Add A and B together _____________ Add another 66.____________
What is your BMR?_________________
Multiply your BMR by your activity level found in the article. What is your total caloric intake for the
day?___________________________
Both Men and Women
If your caloric intake stays the same and your exercise level stays the same, your weight will…?
If your caloric level goes up, and your activity level stays the same, your weight will…?
If your caloric level stays the same, and your activity level goes up, your weight will…?