Your calorie intake is the amount of calories the body expends each day through routine activities and perform bodily functions such as breathing, circulation and metabolism. Most people have a daily caloric intake near 2000 but uses a caloric intake formula makes it possible to calculate a more accurate figure for yourself. Knowing your personal caloric intake may allow you to fine tune a weight loss, weight gain or weight management program
Base Metabolic Rate
Calculating caloric intake actually requires two formulas :. Base Metabolic Rate (BMR) formula and Harris Benedict Equation (see Resources for a BMR calculator). The BMR formula to calculate calorie needs based on gender, weight, height and age. For women, BMR = 655 + (4.35 x weight in pounds) + (4. 7 x height in inches) – (4. 7 x age in years). For men, BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6. 8 x age in years)
Harris Benedict Equation
The second equation completing calculate your caloric intake. Harris Benedict equation, which factors in how active lifestyle. For this equation, you just take your BMR and multiply it by 1.2 if you get little or no exercise, by 1 375 if you exercise 1 to 3 days a week, at 1. 55 if you exercise 3 to 5 days week by 1 725 if Question 6 to 7 days a week, and for a. 9 If you have a physically demanding job and / or are in fitness training.
The resulting number of these equations is your daily caloric intake. If you eat the same amount of calories every day that you expend, you will remain the same weight, as you will “break even” by providing your body with just the energy it needs to function. Ideally, this occurs when you have reached a healthy weight and maintain a healthy weight by remaining in “caloric balance.”
Weight gain / loss
If you eat more calories than you expend, you will gain weight, as your body will store extra energy (calories) as fat. This is known as “in caloric excess,” and has led to high obesity rates in the US will lose weight that you already have, you must eat fewer calories than you expend each day, being “in calorie deficit” and force your body your retrieving calories stored in fat to perform daily activities.
increasing and decreasing your calorie intake is relatively easy if done correctly. Both the CDC and the USDA offer websites to help count calories eaten and used every day with food and activity diaries. If you increase your activity level even slightly raise your calorie intake, and can either allow you to eat more to remain in “caloric balance” or not changing your diet and move towards becoming “the calorie deficit.” Similarly, cutting high-calorie foods out of diet reduces the amount of calories you take in, and can lead to weight loss.