Calories: so complicated. Discovering how many you need to THRIVE isn’t as easy as just calculating a number and following it. True calorie needs vary dramatically from person to person and depend on many factors like genetics, gender, body composition, height, overall health, hormones, etc. For true help discovering your needs, see a registered dietitian. However, for the sake of simplicity, there’re some handy formulas that can help you ballpark your overall needs.
Calculating your calorie needs means discovering your basal metabolic rate and then factoring in your daily activity levels. Your basal metabolic rate is how many calories you need at full REST. We then multiply that number by a certain factor (activity level adjustment) to get the end result.
Basal Metabolic Rate:
Women: BMR= 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)
Men: BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)
Active Metabolic Rate:
Sedentary (little or no exercise): AMR = BMR x 1.2
Lightly Active (exercise 1-3 days/week): AMR = BMR x 1.375
Moderately Active (exercise 3-5 days/week): AMR = BMR x 1.55
Active (exercise 6-7 days/week): AMR = BMR X 1.725
Very Active (exercise hard 6-7 days/week): AMR = BMR x 1.9
This is a mere guide for a rough idea of where you need to be. How much you should consume can also be impacted by what your current goals are; so, keep that in mind. I hope this helps!
Source: HERE
