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How to Calculate My Caloric Requirements

A daily caloric requirement is the amount of calories a person should eat per day to maintain their current weight. This is just an estimate, as the actual requirements vary based on different variables of each person. The estimate is based on the Basal Metabolic Rate (BMR). BMR uses variables such as height, weight and age to estimate calories for each person.

Instructions

  1. Men

    • 1

      Multiply weight by 6.23 to get the weight factor. For example, a 25-year-old man is 5 feet 11 inches tall and weighs 190 lb. In the example, 190 lb. times 6.23 equals 1,183.7.

    • 2

      Multiply height by 12.7 to get the height factor. In the example, 12.7 times 71 inches equals 901.7.

    • 3

      Multiply age by 6.8 to get the age factor. In the example, 6.8 times 25 years equals 170.

    • 4

      Add 66 to the weight factor and the height factor. From this number, subtract the age factor to arrive at BMR. In the example, 66 plus 1,183.7 plus 901.7 minus 170 equals a BMR of 1,981.4.

    • 5

      Multiply the BMR by an activity rate. Activity rates are: 1.2 for little activity, 1.55 for moderate activity and 1.9 for high activity. In the example, if the person is moderately active, then 1,981.4 times 1.55, which equals 3,071.17 calories per day.

    Women

    • 6

      Multiply weight by 4.35 to get the weight factor. For example, a 25-year-old woman is 5 feet 11 inches tall and weighs 190 lb. In the example, 190 lb times 4.35 equals 826.5.

    • 7

      Multiply height by 4.7 to get the height factor. In the example, 4.7 times 71 inches equals 333.7.

    • 8

      Multiply age by 4.7 to get the age factor. In the example, 4.7 times 25 years equals 117.5.

    • 9

      Add 655 to the weight factor and the height factor. From this number, subtract the age factor to arrive at BMR. In the example, 655 plus 826.5 plus 333.7 minus 117.5 equals a BMR of 1,697.7.

    • 10

      Multiply the BMR by an activity rate. Activity rates are: 1.2 for little activity, 1.55 for moderate activity and 1.9 for high activity. In the example, if the person is moderately active, then 1,697.5 times 1.55, which equals 2,631.44 calories per day.

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