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How to Calculate Nutritional Needs

The rule of thumb for weight loss is if you eat more than your body needs to produce energy and function throughout the day, your body will store the excess calories as fat. With this simple rule, you may still not be certain what your individual nutritional needs are, how much protein, fats and carbohydrates you need to consume daily. Although the Food and Drug Administration calculates daily caloric needs on a 2,000-calorie scale, you may need more or less, depending on your lifestyle.

Things You'll Need

  • Calculator
  • Scale
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Instructions

    • 1

      Convert your weight in pounds to kilograms by dividing by 2.2. For example, if you weigh 150 lb., you weigh approximately 68 kg.

    • 2

      Calculate your height. Take off your shoes and stand up with your back straight. Measure your height in centimeters. If you know your height in inches, convert it to centimeters by multiplying it by 2.54. For example, if you are 72 inches tall, your height in centimeters is approximately 183 cm.

    • 3

      Figure out your resting metabolic rate. The RMR represents energy used for basic physiological functions in a resting, quiet state, and is calculated in caloric units. RMR equations for males and females are different:

      Females: RMR = 655 + ( 9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age)

      Males: RMR = 66 + (13.8 x weight in kg) + (5 x height in cm) -- (6.8 x age)

    • 4

      Multiply your RMR by your activity level factor to determine your daily calorie requirements. Depending on how active your lifestyle, categorize your activity level factor accordingly. Bed rest has a 1.2 factor level, sedentary has a 1.3 factor level, active has a 1.4 factor level and very active has a 1.5 factor level. For example, for an active woman with an RMR of 1,600 calories per day, the calculation is: 1,600 x 1.4 = 2,240 calories per day.

    • 5

      Determine the amounts of fats, carbohydrates and protein you need to consume daily from your daily caloric information. According to registered dietician, Judith E. Brown, a normal person should receive 45 to 65 percent of the daily caloric count from carbohydrates, 20 to 35 percent from fat and 10 to 35 percent from protein. For example, a person with a daily requirement of 2,240 calories would need 1,008 to 1,456 calories from carbohydrates, 648 to 748 calories from fat and 224 to 784 calories from protein per day.

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