Calories You Need To Your weight

Calories You Need To Your weight

In order for your weight to stay the same, the energy (or calories) you consume should equal the energy (or calories) you expend. In most cases, it’s really a simple matter of energy balance: “Calories In” must equal “Calories Out.” “Calories In” includes what we eat and drink. “Calories Out” includes our resting metabolic rate, thermic effect of food, and physical activity. Your personal calorie requirement depends on these three factors.

Calculate Your Total Calorie Needs :

There are many equations to estimate your total calorie needs based on your RMR and level of physical activity (NOTE: the thermic effect of food is usually not accounted for since its role is so minor). It is important to realize that all these equations are just estimates. You may need more or less depending on genetic differences in RMR and your body composition. Consult a qualified health professional for more information about your personal calorie needs.

Step 1: Estimate RMR

Men Healthy body weight x 11 calories

Women Healthy body weight x 10 calories

IMPORTANT NOTE: This is just an estimate of what your body requires at rest. If you have more muscle than the average person, you probably require more calories at rest than this equation suggests. If you have more fat than the average person, you probably require fewer calories at rest than this equation suggests. Remember, muscle mass is much more metabolically active than fat tissue. If you are 30 lbs. or more overweight (and that excess weight is mostly fat, not muscle), you can use your desired vs. actual body weight when calculating your RMR.

Step 2: Multiply RMR by Activity Factor