How to Determine Caloric Intake

Determining actual caloric intake and recommended caloric intake are fairly simple and can help you create a diet plan for losing or gaining weight or to promote better health. Please note, however, that despite your overall caloric intake, some kinds of calories (complex carbohydrates and lean proteins) are simply better for you than others (simple carbohydrates and fats). It is important to speak with your doctor or dietician before beginning any new diet to ensure your safety and optimum health.

Things You'll Need

• Calculator

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Instructions

Determine Recommended Caloric Intake

• 1

  Multiply your weight by 10 to determine your resting metabolic rate (RMR), which is the minimum number of calories you need to maintain normal body processes. For example, if you weigh 145 pounds, your RMR is 1,450---this is the MINIMUM number of calories you should consume each day.

• 2

  Evaluate the amount of regular activity you engage in. A sedentary person is someone who works at a desk most of the day and does not engage in scheduled exercise. A moderately active person regularly exercises, although they may sit for long periods. A very active person incorporates physical activity into their work or daily routines and also participates in regular scheduled exercise.

• 3

  Add to your basic RMR the number of calories needed to sustain your normal activity level based on your self-evaluation in step 2:

  Add 20 to 40 percent of your RMR to your RMR if you are a sedentary person.
  Add 40 to 60 percent of your RMR to your RMR if you are a moderately active person.
  Add 60 to 80 percent of your RMR to your RMR if you are a very active person

  For example, if a moderately active person weighs 145 pounds, her RMR is 1,450 and the number of calories she needs to sustain regular activities is 580 to 870. Thus, the recommended number of calories for this person should be 2030 to 2320 each day.

• 4

  Discuss your caloric needs with a doctor, dietician, or personal trainer to ensure you are getting enough calories to sustain your health, especially if you change your daily routine to incorporate more physical activity or you begin a new regular exercise program. Alternatively, if you desire to lose weight, follow the caloric intake guidelines provided by your physician or dietician to ensure that you are losing weight safely.

Determine Actual Caloric Intake

• 5

  Keep track of everything you eat or drink (including alcohol) for one day. Note the calories per serving and number of servings you ate, which can be found on the labels of most prepared and processed foods. Alternatively, you can note how many grams of carbohydrates, proteins and fats each food contains.

• 6

  Find the calories in unprocessed foods like fruits, vegetables, beans, meats and poultry by using one of the many calorie tables available online, like the one found at bodyfatguide.com (see Resources). Record these numbers in your log as well.

• 7

  Add the calories from different foods you ate or drank for the day. If you instead kept track of how many grams of carbohydrates, proteins and fats each food contained, assign 4 calories for each gram of carbohydrates, 4 calories for each gram of protein, and 9 calories for each gram of fat (and 7 calories for each gram of alcohol, when applicable).

  For example, if I had a soda that had 140 calories and a snack sandwich with 6 grams of carbohydrates, 12 grams of protein, and 4 grams of fat, my total caloric intake would be:
  140 + 6(4) + 12(4) + 4(9) = 140 + 24 + 48 + 36 = 248 calories

• 8

  Compare your overall daily actual caloric intake with your recommended caloric intake. These numbers should be fairly close. If there are large discrepancies, consider changing your diet and engaging in a regular exercise program.