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How to
Calculate Your Daily Calorie Needs
Meal plan examples
Click Here
A Quick
Estimate
The following
Quick-Estimate-of-Calorie-Needs is exactly that. It doesn't allow for
factors like metabolic rate, age or body fat percentage. So don't use it as
an exact calculation of calorie requirements - it's simply a ball-park
calorie assessment. If you want a more precise calculation of your daily
energy needs, click the calorie links above or below. Note: Whatever your weight loss
requirements, it is best to eat a minimum of 1200 calories (women), or 1600
calories (men).
Quick Estimate of Calorie Needs
for Women
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If moderately active, multiply your
current weight in pounds by 15. |
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If typically inactive, multiply your
current weight in pounds by 13. |
Calorie Needs Example
Sara weighs 240 pounds and leads a
typically inactive life.
Her ball-park daily calorie needs are 240 x 13 = 3120 calories.
This is the total number of calories she
needs in order to MAINTAIN her current weight.
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If moderately active, multiply your
weight in kilos by 22, then multiply by 1.5. |
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If typically inactive, multiply your
current weight in kilos by 22, then multiply by 1.3. |
Calorie Needs Example
Julie weighs 84 kilos and leads a
moderately active life.
Her ball-park daily calorie needs are 84 x 22 = 1848 x 1.5 = 2772 calories.
This is the total number of calories she
needs in order to MAINTAIN her current weight.
Quick Estimate of Calorie Needs
for Men
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If moderately active, multiply your
current weight in pounds by 16.5 |
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If typically inactive, multiply your
current weight in pounds by 14 |
Calorie Needs Example
Jack weighs 240 pounds and leads a
typically inactive life.
His ball-park daily calorie needs are 240 x 14 = 3360 calories.
This is the total number of calories he
needs in order to MAINTAIN his current weight.
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If moderately active, multiply your
weight in kilos by 24, then multiply by 1.5. |
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If typically inactive, multiply your
current weight in kilos by 24, then multiply by 1.3. |
Calorie Needs Example
Jack
weighs 84 kilos and leads a moderately active life.
His ball-park daily calorie needs are 84 x 24 = 2016 x 1.5 = 3024 calories.
This is the total number of calories he
needs in order to MAINTAIN his current weight.
Now you know what your ball-park
calorie-needs are, find out how many calories you need each day in order to
lose or gain weight.
Metabolic test example.
This test relives all "guess" work.
Click Here
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