How Many Calories Do I Need?

Just like balance in your life can help you maintain a state of well-being, a balance between “calories in”(calories eaten) and “calories out”(calories expended) can help you perform optimally, and maintain an appropriate weight.
 

While calorie counting isn’t necessary, with two out of three Americans eating more than they need, it’s good to have a general idea of how many calories your body and mind need each day to function their best. In addition, it can help you manage your weight and prevent yourself from going up a clothes size every few years.

It’s impossible to determine your exact calorie needs without the benefit of a lab, but the formula provided below can give you a rough estimate of your calorie target by taking into account your age, weight, activity level and gender.

First, determine your activity level using the chart below. Be careful, most people overestimate their activity level.
HOW ACTIVE ARE YOU?

(Based on min. per day)

(Activity Level)

Sedentary

Low Active

Active

Very Active

Brisk Walking*

<30 min.

  22 min.

  1 ¾ hr.

  4 ¼ hr.

Cycling**

<22 min.

  22 min.

  1 1/3 hr.

  3 hr.

Jogging

<11 min.

  11 min.

  40 min.

  1 ½ hr.

Women

1.0

1.14

1.27

1.45

Men

1.0

1.12

1.27

1.54

*Or swimming, or golfing without a cart             **Or aerobics

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Now, determine your approximate calorie needs based on your activity level. (The activity level will be used in step 6 of the equation.) (c) should be your TARGET WEIGHT

Women                                                                                     
• Multiply your age by 7.31 (A)                                      
• Subtract A from 387 (B)                                              
• Multiply your weight (in pounds) by 4.95 (C)     
• Multiply your height (in inches) by 15.78 (D)       
• Add C + D (E)                                                                     
• Multiply (E) by your Activity Level (F)                       
• Add B + F = TARGET WEIGHT                                   

Men                                                                                     
• Multiply your age by  9.72 (A)                                      
• Subtract A from 864 (B)                                              
• Multiply your weight (in pounds) by 6.46 (C)     
• Multiply your height (in inches) by 11.8 (D)       
• Add C + D (E)                                                                     
• Multiply (E) by your Activity Level (F)                       
• Add B + F = TARGET WEIGHT