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Calculate Caloric Intake- Use this Easy to Calculate Formula

How to Calculate Your Daily Intake of Calories

As you get into counting calories, knowing how you can calculate caloric intake will allow you to better determine your goal.  This is only a general target that takes into account gender, height, weight, age, and general activity levels.  It can give you a good benchmark for where your caloric intake should be.  In a related article, you’ll find out that calories are not bad, but actually are the fuel that drives the engine.  The idea is to burn them off, which is why we put such an emphasis on our metabolic rate.

This points out the importance of physical fitness workouts, as someone who is physically active will have a much higher calorie benchmark than those who live a sedentary lifestyle, no matter what the other factors are. But before getting into the calculate caloric intake  formula, let’s take a look at what a calorie is and some of the foods that make up calorie consumption.

The definition of a calorie is the energy taken to raise the temperature of a gram of water one degree Celsius.  When you take in those calories that are in the form of fats, carbohydrates, proteins that supply energy for your body.  It will take 3500 calories to turn into one pound of overall body mass.  But different food in the same serving sizes could have major differences in the way they effect your body.  For instance:calculate caloric intake

  •   A gram of protein contains four calories.
  •   A gram of carbohydrate contains four calories.
  •   A gram of fat contains nine calories.
  •   A gram of alcohol contains seven calories.
  •   A gram of dietary fiber contains three calories.
  •   A gram of water contains no calories.

When You Calculate Caloric Intake, Eating Habits Play a Huge Part

Also there are a number of fat-burning foods, so putting these particular foods in your diet are important.  This will give you a very broad look at the number of calories we should be consuming to keep our weight at a stable level.  A man 5 feet 10 inches weighing 174 pounds who does light to moderate physical activity requires approximately 2900 calories each day.  The typical woman who is 5 feet 4 inches and weighs 138 pounds will require 2200 calories daily.  But remember there are many different variables which enter into the equation, so use this only as a general guideline.

The Formula to Calculate Caloric Intake, Use the BMR

Diet And Health, With Key To The Calories

Diet And Health, With Key To The Calories

The formula most commonly used for measuring caloric needs is based on age, gender, weight and height. This is the Basal Metabolic Rate (BMR) formula.  An important factor it does not take into consideration will be lean body size.  Therefore, its accuracy will not be as great for people who are very muscular, which will give underestimated calories, or extremely overweight, where calories will be overstated.

Here are the formulas:

Women:  BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)
After that, add in your activity amount using the next:

  • Sedentary:   BMR x 20%
  • Light action:   BMR x 30%
  • Moderately vigorous (exercising in excess of three days weekly):  BMR x 40%
  • Very active (working out intensely on a daily basis):  BMR x 50%
  • Extremely active (hard manual labor or athletic training program):  BMR x 60%

This figure will be your number of calories you may consume on a daily basis to maintain your weight.  Remember this is a number, and not in any way a complete guide to what your diet should be. All calories are not the same.  As we show in the article unsaturated fats, their may be similarities in calorie content in unsaturated fats and trans-fats, however they are going to react in your body in entirely different ways when you consume them.  Read more on our home page


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