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How to Calculate Daily Allowances Based on Caloric Intake

Excess weight is a result of excess body fat. When your body fat percentage rises, it indicates that your present diet contains more calories than what your body needs. When your body fat percentage falls, it indicates that your present diet contains fewer calories than what your body needs. It's possible to estimate your daily calorie allowance based on your caloric intake by tracking the rise and fall of your body fat percentage.

Things You'll Need

  • Bathroom scale and skin calipers or body fat (bioimpedance) scale
  • Food scale (optional)
  • Internet access
  • Pencil
  • Paper
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Instructions

  1. Calculating Body Fat Percentage Using Skinfold Test

    • 1

      Stand to perform your measurements. Each measurement should be taken by first pinching the skin of the designated area between the thumb and forefinger with one hand, pulling up all the fat. Use the other hand to grip the pinch with the calipers midway between the crest and base of the skinfold. Round the resulting measurement to the nearest .5mm and record.

    • 2

      For men:
      Measure, at a diagonal angle, half way between the armpit and nipple.
      Measure approximately 1 inch to the side of the bellybutton.
      Measure halfway between the knee and the top of the thigh.
      For women:
      Measure directly above the front hip bone protrusion.
      Relax the arms at the side, measure the skin halfway between the shoulder and elbow at the back of the arm.
      Measure halfway between the knee and the top of the thigh.

    • 3

      Repeat these measurements twice more to verify accuracy. If no two measurements are alike use the median number for that location.

    • 4

      Use the Skinfold Calculator located in the resources below to interpret your measurements.

    Calculating Daily Calorie Need Based on Caloric Intake

    • 5

      Choose a daily calorie allowance (CA) for yourself and strictly adhere to it for 2 to 4 weeks. Use a food scale or the Calorie Counter resource at the end of the article to monitor your calorie intake.

    • 6

      Determine your weight and body fat percentage. You may use a regular bathroom scale along with the preceding skinfold test; or a body fat scale will supply you with both figures.

    • 7

      Work out how many pounds of your weight are attributable to fat:
      Weight in pounds x Body Fat Percentage in decimal form = Pounds of Fatty Weight
      Make a note of your overall weight and your fat weight in pounds.

    • 8

      In 2 to 4 weeks, recheck your weight and body fat percentage. Again, workout how many pounds of your weight are attributable to fat.

    • 9

      Use the following formulas to determine daily calorie surplus or deficit:
      If fat is lost:
      Previous Number of Fat Pounds -- Current Number of Fat Pounds = Number of Fat Pounds Lost (NFL)
      NFL * 3500 = Amount of Overall Calorie Deficit (OCD)
      OCD / Number of Days between Measurements = Amount of Daily Calorie Deficit (CD)
      CA + CD = True Daily Calorie Allowance (to maintain present weight)

      If fat is gained:
      Current Number of Fat Pounds -- Previous Number of Fat Pounds = Number of Fat Pounds Gained (NFG)
      NFG * 3500 = Amount of Overall Calorie Surplus (OCS)
      OCS / Number of Days between Measurements = Amount of Daily Calorie Surplus (CS)
      CA -- CS = True Daily Calorie Allowance (to maintain present weight)

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