How many calories should you be eating a day? This is a question that many people ask themselves, and it has been debated for years. The answer will vary depending on the person’s goals. If you are trying to lose weight or gain muscle, then the answer is simple: you need to eat less or more calories, respectively. However, if your goal is simply to be healthy and maintain average weight, it can get confusing as many factors are involved.
What Is A Calorie?
A calorie, in technical terms, is a measure of energy. When you eat something, your body breaks it down into its component parts: proteins, carbohydrates, and fats. These are then used to provide energy for different bodily functions. The number of calories that a food contains is determined by how much energy it provides. For example, one gram of protein or carbohydrate contains four calories, while one gram of fat contains nine.
Calculating Calorie Needs
Now that you know what a calorie is, how do you calculate how many you need each day? The Harris-Benedict equation is the most commonly used formula to determine the basal metabolic rate (BMR), or the number of calories your body needs to function at rest. This equation takes into account your sex, weight, and height.
Once you have your BMR, you then need to factor in your activity level. If you are sedentary (little or no exercise), add 20 percent to your BMR. If you are moderately active (exercise one to three times per week), add 30 percent. And if you are very active (exercise more than three times per week), add 40 percent.
Now that you have your BMR and activity level, you can use this information to calculate how many calories you need each day. To do this, simply multiply your BMR by the appropriate number from the table below.
Activity Level | Calorie Needs Per Day
- Sedentary | BMR x 20%
- Moderately active | BMR x 30%
- Very active | BMR x 40%
So, for example, if you are a moderately active woman who is five feet tall and weighs 125 pounds, her calorie needs would be 1650 per day (BMR x 30%). This is the amount of energy she would need to maintain her weight. If she wanted to lose weight, she would need to eat fewer calories per day.
