Daily Calorie Intake

Not all calories are created equal. In terms of the energy they deliver, all calories are equal. However, the body uses each macronutrient differently. The right amount of calories from each source is very important to ensure the body can function properly.

Every person requires a different amount of calories per day. Here’s how you determine your daily calorie intake :

Step 1 : Find your Basic Metabolic Rate

  • Women : 655 + (4.35 x weight (lbs)) + (4.7 x height (inches)) – (4.7 x age (years))
  • Men : 66 + (6.23 x weight (lbs)) + (12.7 x height (inches)) – (6.8 x age (years))

Step 2 : Determine your Activity Level

  • Sedentary (Little to no exercise) : 1.2
  • Lightly Active (Light exercise (1-3 days/week)) : 1.375
  • Moderately Active (Moderate Exercise (3-5 days/week)) : 1.55
  • Very Active (Hard Exercise (6-7 days/week)) : 1.725
  • Extra Active (Very Hard Exercise and Physical Job 7 days/week) : 1.9

Step 3 : BMR x Activity Level = Calorie Intake

  • Number of calories one should consume daily to maintain current weight

Hope this helps.

24 Comments Add yours

  1. This was great! Thanks for the formula to determine the intake amount ❤️

    Liked by 2 people

    1. Garima says:

      I am glad you found it useful. Hope this works for you.

      Liked by 1 person

      1. Thank you. 🌸🌺🤗

        Liked by 1 person

  2. mahipokhrel says:

    Hello Garima! My weight has been constant around 52-55 kgs since few years. Could you recommend how can I gain weight? Hope, this question isn’t an unsolicited or unrelated one.

    Thank you!

    Liked by 1 person

    1. Garima says:

      What’s your BMI?

      Like

      1. mahipokhrel says:

        No idea. Haven’t checked once…

        Liked by 1 person

      2. Garima says:

        Please do. If your BMI is less than 25, then you don’t have to worry about your weight being stagnant.

        Liked by 1 person

      3. mahipokhrel says:

        Sure… thank you! But just another query…my height is 5’6. Is my weight in equivalence with my height and my age is 31.
        Thanks once again, Garima!

        Liked by 1 person

      4. Garima says:

        What’s your BMI

        Like

      5. Garima says:

        The formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in metres squared.

        Liked by 1 person

      6. mahipokhrel says:

        Then, my weight is ok?

        Liked by 1 person

      7. Garima says:

        Yes if your BMI is less than 25 & more than 17, then your weight is okay.

        Liked by 1 person

      8. mahipokhrel says:

        Can we calculate manually since my weight and height along with the age is known?

        Liked by 1 person

      9. Garima says:

        You can go online and check any BMI calculator

        Liked by 1 person

      10. mahipokhrel says:

        Ok… thank you Garima! Keep posting…. Happy New Year!

        Liked by 1 person

      11. Garima says:

        Happy New Year Mahi

        Liked by 1 person

      12. mahipokhrel says:

        Haven’t checked once..

        Liked by 1 person

  3. Good info Garima. I need to calculate mine.

    Liked by 1 person

    1. Garima says:

      Yes Manohar. Let’s have a healthy start to 2020.

      Like

  4. Very useful post. Instead of just assuming we need a calorie intake of 1000 or 1200 calories. The BMI is calculated via a blood test right?

    Liked by 1 person

    1. Garima says:

      Nopes. The formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in metres squared.

      Liked by 1 person

    1. Garima says:

      I am glad you did Frank. Thank you for stopping by.

      Like

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