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CALCULATE DAILY CALORIES REQUIREMENTS

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You can either calculate your daily calorie requirements by using the equations below or using the calorie calculator.

Once you have determined the number of calories you need per day to maintain your current weight (total daily energy expenditure or TDEE), you can calculate the number of calories you need to lose weight.

Remember that there are 3500 calories in 1lbs. (0.45kg) of fat. Thus, you need to burn 500/ 1000 calories more than you consume each day to lose 1/ 2lbs. of fat per week.

Calories needed on average by men and women:

Average Calories Needed to:	Women	Men
Maintain Weight	2000 – 2100	2700 – 2900
Lose Weight	1400 – 1800	2200 – 2700

To determine caloric requirements to maintain current weight (TDEE), follow step 1. and then step 2. to calculate you TDEE.

1.   Calculate BMR (Basal Metabolic Rate)

Women: BMR	= 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Men: BMR	= 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in years)

Note: Multiply the number in brackets first, then you can add and subtract.)

For example:

Female Age: 27 years Height: 178 cm (5’10’’) Weight: 69kg  (151lbs.)

 

 

Therefore,

BMR

= 665 + (9.6 X 69) + (1.8 x 178) – (4.7 x 27) = 1520.9 calories/ day

 

 

2.  Calculate Total Daily Energy Expenditure (TDEE)/ Maintenance Level

TDEE	= BMR x Activity Factor

Determine your activity factor from the table below and multiply this number by the BMR you just calculated above, to determine your TDEE.

Activity Factor Table

Amount of Exercise/Activity	Description	TDEE/ Maintenance
Sedentary	Little or no Exercise/ desk job	TDEE = 1.2 x BMR
Lightly active	Light exercise/ sports 1 – 3 days/ week	TDEE = 1.375 x BMR
Moderately active	Moderate Exercise, sports 3 – 5 days/ week	TDEE = 1.55 x BMR
Very active	Heavy Exercise/ sports 6 – 7 days/ week	TDEE = 1.725 x BMR
Extremely active	Very heavy exercise/ physical job/ training 2 x/ day	TDEE = 1.9 x BMR

Therefore,	TDEE	= BMR x Activity Factor
	TDEE	= 1520.9 x 1.375 = 2091

 

 

 

This 27 year old woman needs 2091 calories per day to maintain her current weight.