How Many Calories Do I Need Each Day?

Whether you are new to fitness or have been working out for years, chances are you’ve heard a lot of talk about calories -  burning calories OR counting calories. But how do you know for sure how many calories YOU need? Let's figure out how to answer that question!

For weight loss or maintenance, it is important to know if you are taking in too little or too much energy (calories) relative to your body’s needs. You need a certain number of calories each day to live – even if you never get out of bed. This is called your basal metabolic rate (BMR).

BMR is the energy your body requires for brain function, sleeping, breathing, etc. This continual work accounts for about 60-70% of the calories we use to maintain our body at rest.

The equation below is based on the Harris Benedict Equation, although the one  included below allows you to use pounds instead of kilograms and inches instead of centimeters. They are practically identical in results – your personal BMR could only be a 40 calorie difference from the Harris Benedict Equation.

Finding your BMR will require a calculator – and is really pretty fun to do!

Calories needed: base calculation

BMR=655 + (4.35 x weight in lbs.) + (4.7 x height in inches) – (4.7 x age)

Example: 48 year old woman, 155 lbs, and 64 inches
BMR= 655 + (4.35 x 155) + (4.7x 64) – (4.7 x 48)
655 + (674.25) + (300.8) – (225.6)
1630 – 226
BMR = 1404 calories each day to meet her needs at rest

Lean body mass (muscle) is not accounted for with this equation. So, know that leaner bodies will have an under-estimated total BMR and obese bodies will have an over-estimated total BMR.

How many TOTAL calories do I need each day?

Once you have calculated your BMR, the calories your body needs at rest, you will need to factor in your activity level to find your total needs for the day. This is called your total daily energy expenditure (TDEE).

Check out the formulas below and plug in your numbers.  A great goal for us is to have you in either the “Very Active” or “Extra Active” category!

 

• Sedentary (little or no exercise): BMR x 1.2

 

• Lightly Active (light exercise or no exercise): BMR x 1.375

 

• Moderately Active (moderate exercise/sports 3-5 days/week): BMR x 1.55

 

• Very Active (hard exercise/sports 6-7 days/week): BMR x 1.725

• Extra Active (very hard exercise/sports or 2x training): BMR x 1.9

If you have any questions about figuring your numbers or working up to a more active lifestyle, please talk to us! We are here to help you!