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There are several ways to determine your daily calorie needs.
Here’s the most common and accurate formula for calculating your caloric intake & usage "simplified":
You’ll need your weight in kg
((lbs) _______ times 0.454) =________ kg
Your height in cm
((inches) _______ times 2.54)=______ cm
(ex: 135 lbs = 61.29 kg and 5’2” = 157.48cm)
The formula uses the kg and cm amounts:
(10 x weight) + (6.25 x height) – (5 x age (in months)) – 161 = base caloric need
Then multiply the result by your activity level factor below.
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Use this quick calculator to determine your optimal calorie intake/burn amounts:
Your Basal Metabolic Rate is:
Your Average Daily Calorie Need is:
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 Inactive – 1.2 just walk to and from car - Slightly active – 1.4 30-90 minutes of brisk walking each week
- Moderately active – 1.6 non desk job (like cashier) or more than 3 brisk 30 minute walks each week
- Very active – 1.7 Active job (like waitress) or 30 minutes of intense exercise (like running) 3-5 days each week.
To use our example above, a 35½ year old woman who is 5’2” and 135 lbs:
| convert wt. |
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convert ht. |
|
age |
|
|
cal. total |
| (10 x 61.29) |
+ |
(6.25 x 157.48) |
- |
(5 x 35.5) |
– |
161 |
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| 612.9 |
+ |
984.25 |
- |
177.5 |
- |
161 |
= 1258.65 |
She works at a desk all day and takes a brisk 30 minute walk 2 or 3 times each week.
Her activity factor is 1.4. So to maintain her weight requires 1762 calories each day.
To lose weight at 1 pound per week she needs to cut out or burn off 500 calories daily.
Calorie burning activities (135 lb woman)
- 115 cal. – 30 minutes of moderate housecleaning or regular yardwork
- 205 cal. – 30 minutes of casual swimming
- 175 cal. – 30 minutes of casual dancing
- 245 cal. – 30 minutes of running at 5 mph
Start slow and build up to more intense activities. Damaging yourself will cost you time and pain.
These caloric use figures will vary depending on your fitness level. If you haven’t exercised in some time, have health concerns or are older you should consult with a physician before starting an exercise program.
The calculator above is based on Daily Calorie Needs Calculator (license)
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