A calories is a unit of energy that your body uses to function.The calories in your food give you energy.Depending on age, height, weight, gender, lean body mass and activity level, people's daily calories needs are different.You can design an eating plan to help you meet your health goals if you know how to calculate your daily calories.
Step 1: You can use a calculator online.
You can use the online calculator to calculate your total calories needs.It may be easier to use these than it is to do the equations on your own.There are a lot of calculators on the websites of weight loss clinics and medical associations.Don't use calculator from personal sites and make sure you're choosing a reliable website.Most of these operate in the same way.You can input your height, weight, gender, age and activity level.When you calculate your needs, have this information handy.
Step 2: BMR can be determined by equations.
Your BMR is the amount of calories your body needs to function.The amount of calories your body burns at rest is the rate of your metabolism.Your body needs a certain number of calories to function normally.Anything from keeping your heart beating to breathing requires calories in the form of calories.It burns the most calories each day.The BMR equation is used to calculate the average American woman's height, weight, and age.Add 655 to the total.The average American man has a BMR equation of 18.7 x his height in inches, and 6.23x his weight in pounds.66 is added to the total.The Harris Benedict equation can be used to find out how many calories you burn.
Step 3: The Harris Benedict Equation can be used to calculate total energy expenditure.
The Harris Benedict Equation can be used to calculate an estimate of how many calories you burn each day.Take your activity level into account.You can get a fairly accurate number for your daily total calories.If you're sedentary, add up your BMR by 1.2.If you are lightly active, divide your BMR by 1.If you are moderately active, add 1.55 to your BMR.If you are very active, add up your BMR by 1.725.Extra active people who engage in very physically challenging jobs or exercise, such as 2-a-day workouts, will add 1.9 to your BMR.
Step 4: Consider body fat percentage.
People with low body fat and high levels of lean muscle may need more calories than average people.If you're an athlete or naturally have a lower body fat percentage, you may need more calories than you think.Fat mass burns more calories than lean muscle mass.A small amount more may help you reach your goal.The Harris Benedict formula may be used by overweight or obese people.
Step 5: You should make an appointment with a registered dietitian.
You will be able to get more specific recommendations from the nutrition experts.They will be able to tell you how to manage your calories.If you have any health conditions or medical issues that need to be taken into account, it is important to meet with a dietitian.You can ask your primary care physician for a referral to a local dietitian.You can find an expert on the website of the Academy of Nutrition and Dietetics.There are different focus areas for dietitians.If you're interested in a specific topic like weight loss, eating for athletic performance or managing chronic health conditions, look for a dietitian that focuses on that.
Step 6: To lose weight, use your total calories.
Many people want to know how many calories they burn to lose weight.To support your goal, adjust your recommended intake.If you want to lose weight, it's a good idea to cut out 500 calories a day.It's not recommended to cut out more calories.Your weight loss may slow if you don't eat enough.
Step 7: Adding calories will help you gain weight.
You can use your total daily calories to help you gain weight if you and your doctor decide you need to.Health professionals said to eat an extra 500 calories a day.This will result in a 1/2-1 pound weight gain each week.If you want to maintain your weight, keep calories within the range predicted by your calculations.If you notice weight gain or weight loss, you should revisit your total calories intake.