Updated: August 26, 2011

Wondering how many calories you need each day? That depends upon calories burned in a day!

A calorie is a measurement or unit of energy; calories in the foods you eat are a measure of the number of energy units that food supplies. Those energy units are then used by the body to fuel physical activity, as well as all metabolic processes, from maintaining your heartbeat and growing hair to healing a scraped knee and building muscle. Body weight comes down to a simple equation of calories in (from food) versus calories burned during exercise and other physical activity.

Use this calories needed per day formula to figure out how many calories you should consume:

STEP 1: Determine your RMR

RMR = 655 + (9.6 X your weight in kilograms)

+ (1.8 X your height in centimeters)

- (4.7 X your age in years)

Note: Your weight in kilograms = your weight in pounds divided by 2.2. Your height in centimeters = your height in inches multiplied by 2.54.

STEP 2: Factor in your daily calories burned during exercise

Multiply your RMR by the appropriate activity factor:

If you are sedentary (little or no activity): RMR X 1.2

If you are slightly active (light exercise/sports 1-3 days a week): RMR X 1.375

If you are moderately active (moderate exercise/sports 3-5 days a week): RMR X 1.55

If you are very active (strenuous exercise/sports 6-7 days a week): RMR X 1.725

If you are extra-active (very strenuous daily exercise, sports or physical job or training twice a day): RMR X 1.9

Calories Burned Result: Your final figure, based on calories burned in a day, represents the minimum number of calories needed per day to maintain your current weight.

Advertisement


Comments (4)

Anonymous
December 10, 2018
I have always been what most would consider a “big girl”. In January 2018, I weighed 180 lbs, which is quite overweight for a woman my height. I wasn’t always this weight though. In my teenage years, I weighed only 140 pounds and I felt much healthier and happier. I strived desperately over the years to get back to this weight. But with a stressful and busy work life, I struggled... continue here https://bit.ly/mydietplantoday
Anonymous
November 27, 2018
Wanna increase muscle size, strength and performance ? i found this powerful product that is a safe, legal and side effect free i tried it myself and it realy shows good results for more info check in here -> bulkm.net
Anonymous
October 29, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here -> 3weeksdiets.net
Anonymous
October 23, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video : flatbelydetox.net