How to Determine the Number of Calories That You Need in One Day to Remain Healthy

It is essential to know how many calories you need to stay healthy. Knowing how much food you should consume on a daily basis will keep your body strong and help you avoid overeating and gaining weight. The percentages provided on food labels are based on a caloric intake of 2,000 calories per day, which is often less than you require. Online calculators are available to help you determine your daily recommended amount; nevertheless, it is important to know how to determine your caloric needs manually.

Things You'll Need

• Calculator
• Pen
• Paper

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Instructions

• 1

  Take accurate body measurements. Write down your height based on your last physical. In addition, record your current weight---it is a good idea to weigh yourself three or four times over the course of a few minutes to ensure that you have the right number.

• 2

  Convert your height and weight amounts to metric. The Harris-Benedict method of determining your basal energy expenditure (BEE) uses metric measurements. Divide your total pounds by 2.2 to determine weight in kilograms. Multiply your height in inches by 2.54 to convert your height into centimeters.

• 3

  Calculate your BEE. If you are male, multiply your weight by 13.75, then add your height multiplied by 5.003. Once you have a sum, add 66.5. Subtract your age multiplied by 6.775 from that sum. If you are female, multiply your height by 1.85 and multiply your weight by 9.563. Add 655.1 to your height and weight calculations then subtract the sum of your age multiplied by 4.676.

• 4

  Determine your activity level/factor. If you are sedentary, your activity factor is 1.2. Performing household tasks makes your activity amount light, with a 1.375 factor. Choose a moderate level---a 1.55 factor---if you exercise a few days a week, and select a heavy activity amount (1.725 factor) if you perform vigorous activity each day. Professional athletes typically have a factor of 1.9, as they are extremely active.

• 5

  Calculate your basal metabolic rate (BMR). Multiply your basal energy expenditure by the factor that corresponds with your level of activity. For example, a 30-year-old male who is 6 feet tall and 190 pounds would have a BEE of 1,899.14. If he is very active, his BMR, or calories needed to maintain weight, would be 3,276.

• 6

  Determine values for weight loss. If you are trying to drop weight, you will need to consume less than your BMR. Subtract 500 calories from your daily BMR for a 1-pound weight loss each week or 1,000 calories for a 2-pound loss. According to Ask the Dietician, never eat less than 1,200 calories per day or you will lose muscle mass.