Calorie Intake Calculations

Calorie Counting

It is essential that if you are dieting, you use the correct calorie calculations. This is because if you gain a lot of energy from eating calories and don’t use it, then it will store as fat. So no matter what diet you are on, you need monitor how many calories you should eat.

Daily caloric needs in order maintain weight

Approximation:

kg (body weight) x 24 = kcal/day

This calculation does not take physical activity, medical conditions, gender or age into consideration… for a more accurate estimate of caloric needs – the following equations are used:

Harris-Benedict equations

Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) – (6.8 x age in yrs)

Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in yrs)

Notes to help you calculate

cm =  inches multiplied by 2.54 (ie: 68 inches x 2.54 = 173 cm)

kg = pounds divided by 2.2 (ie: 180 lbs / 2.2 = 81.8 kg)

Other BMR (basal metabolic rate) formulas

BMR without exercise:
note: (wt = body weight in kg)

Sex and Age BMR Equation (kcal/day)
Males
0-3 yrs (60.9 x wt) – 54
3-10 yrs (22.7 x wt) + 495
10-18 yrs (17.5 x wt) + 651
18-30 yrs (15.3 x wt) + 679
30-50 yrs (11.6 x wt) + 879
over 60 yrs (13.5 x wt) + 487
Females
0-3 yrs (61.0 x wt) – 51
3-10 yrs (22.5 x wt) + 499
10-18 yrs (12.2 x wt) + 746
18-30 yrs (14.7 x wt) + 496
30-60 yrs (8.7 x wt) + 829
over 60 yrs (10.5 x wt) + 596

To include exercise – multiply BMR by the appropriate activity factor:

Level Type Of Activity Factor
Very light Cooking, driving, ironing, painting, sewing, standing 1.3 men
1.3 women
Light Walking 3 MPH, electrical trades, sailing, golf, child care, housecleaning 1.6 men
1.3 women
Moderate Walking 3.5-4.0 MPH, weeding, cycling, skiing, tennis, dance 1.7 men
1.6 women
Heavy Manual digging, basketball, climbing, football, soccer 2.1 men
1.9 women
Exceptional Training for professional athletic competition 2.4 men
2.2 women

Links For Reference

You may want to just use an online calculator instead. For example, Active offer this calculator to help you work daily caloric calculations and BMR rates.