Age - the older you are, the less calories you need, because your metabolism slows
Weight - the heavier you are, the more calories you need, because you have more body mass that needs calories
Height - the taller you are, the more calories you need, because you have more body mass that needs calories
Gender - males need more calories per day than females
Amount of physical activity - the more physical activity you do, the more calories you need because you use more energy.
To calculate your individual recommended calorie intake, use the Harris-Benedict Equation:
For women: 655 + (4.35 x weight) + (4.7 x height) - (4.7 x age)
For men: 66 + (6.23 x weight) + (12.7 x height) - (6.76 x age)
Remember, the weight is your weight in pounds, height is your height in inches, and age is your age in years.
For example, a 20 year old woman who weighed 120 lbs and was 5' 7" tall would use this equation:
655 + (4.35 x 120) + (4.7 x 67) - (4.7 x 20)
Which would simplify down to:
655 + 522 + 314.9 - 94
Which equals:
1397.9
Then, multiply this result based on your level of physical activity.
No exercise: multiply by 1.2
Light exercise (1-3 days per week / lightly active): multiply by 1.375
Moderate exercise (3-5 days per week / moderately active): multiply by 1.55
Heavy excercise (6-7 days per week / very active): multiply by 1.725
Therefore, if this woman was moderately active, she would multiply her result by 1.55. Her final result would be:
1397.9 x 1.55 = 2,166.745 calories per day.
(Posted by Michelle)
Sources:
For women: 655 + (4.35 x weight) + (4.7 x height) - (4.7 x age)
For men: 66 + (6.23 x weight) + (12.7 x height) - (6.76 x age)
Remember, the weight is your weight in pounds, height is your height in inches, and age is your age in years.
For example, a 20 year old woman who weighed 120 lbs and was 5' 7" tall would use this equation:
655 + (4.35 x 120) + (4.7 x 67) - (4.7 x 20)
Which would simplify down to:
655 + 522 + 314.9 - 94
Which equals:
1397.9
Then, multiply this result based on your level of physical activity.
No exercise: multiply by 1.2
Light exercise (1-3 days per week / lightly active): multiply by 1.375
Moderate exercise (3-5 days per week / moderately active): multiply by 1.55
Heavy excercise (6-7 days per week / very active): multiply by 1.725
Therefore, if this woman was moderately active, she would multiply her result by 1.55. Her final result would be:
1397.9 x 1.55 = 2,166.745 calories per day.
(Posted by Michelle)
Sources:
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