Introduction
Eating a healthy and balanced diet is essential for maintaining a healthy weight and promoting overall health. To achieve this, it is important to understand how many calories your body needs each day. In this article, we will discuss how to calculate your calorie intake according to your weight using simple formulas and easy steps.
Calculate Your Basal Metabolic Rate
The first step in calculating your calorie intake is to determine your basal metabolic rate (BMR). Your BMR is the amount of energy your body needs to function at rest. To calculate your BMR, use the following formula:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
For example, if you are a 30-year-old woman who is 5'6’’ and weighs 140 pounds, your BMR would be:
BMR = 655 + (4.35 x 140) + (4.7 x 66) - (4.7 x 30) = 1,402 calories per day
Calculate Your Total Daily Energy Expenditure
Once you have calculated your BMR, the next step is to determine your total daily energy expenditure (TDEE). Your TDEE is the total amount of energy your body needs to function including daily activities and exercise. To calculate your TDEE, multiply your BMR by an activity factor.
Sedentary (little or no exercise) = BMR x 1.2 Lightly active (light exercise or sports 1-3 days a week) = BMR x 1.375 Moderately active (moderate exercise or sports 3-5 days a week) = BMR x 1.55 Very active (hard exercise or sports 6-7 days a week) = BMR x 1.725 Extra active (very hard exercise or sports, physical job or training twice a day) = BMR x 1.9
Using the same example as before, if you are lightly active, your TDEE would be:
TDEE = BMR x 1.375 = 1,402 x 1.375 = 1,926 calories per day
Determine Your Calorie Intake Based on Your Goals
Now that you have calculated your TDEE, the next step is to determine your calorie intake based on your goals. To maintain your current weight, consume the same amount of calories as your TDEE. To lose weight, consume less than your TDEE. To gain weight, consume more than your TDEE. The amount of calories needed to gain or lose one pound of body weight is approximately 3,500 calories.
To lose one pound per week, create a calorie deficit of 500 calories per day. To gain one pound per week, create a calorie surplus of 500 calories per day. For example, if your TDEE is 1,926 calories per day and you want to lose one pound per week, your daily calorie intake should be:
Calorie Intake = TDEE - 500 = 1,926 - 500 = 1,426 calories per day
Track Your Calories
To ensure you are meeting your calorie goals, it is important to track your food intake. This can be done using a food diary or a calorie tracking app. Be sure to accurately measure and record your portions to ensure accuracy.
Adjust Your Calorie Intake as Needed
As you progress towards your weight goals, it may be necessary to adjust your calorie intake. If you are losing weight too quickly, it may be necessary to increase your calorie intake slightly to ensure you are meeting your nutritional needs. If you are not losing weight, it may be necessary to decrease your calorie intake slightly.
Conclusion
Calculating your calorie intake based on your weight is an important step towards achieving a healthy weight and promoting overall health. By following the simple formulas and easy steps outlined in this article, you can determine your calorie needs and adjust your diet accordingly. Remember to track your food intake and adjust your calorie intake as needed to ensure you are meeting your weight goals.
