Illustration of daily calories needed to stay fit. Learn the daily calories needed to achieve your fitness goals. Your calorie requirements should be determined by your genetics, weight, activity level and fitness goals. There is a minimal caloric need for your body to function properly. Calorie needs is also slightly different for males and females. 

A larger individual will generally require more calories than a smaller individual.  A 150 pound male may only require 1400 calories a day while a 250 pound guy may require 1800 per day just to maintain enough energy to get through the day. The activity level of a person also determines how many daily calories are required. A female the exercises 5 days a week and jogs will require more energy than a person that lives a sedentary lifestyle. Your fitness goals also are a determinate in your calorie needs. If you are trying to lose weight, you may want to lower your calorie intake. If a male is trying to pack on muscle mass, he may decide to increase his calorie intake. You must be careful not to go to low because this can have a negative effect on your body functions.

 

Calorie Requirements for Men

Daily calorie requirements chart for men.Below is a calorie requirements chart for men. This chart will give you a rough estimate of the amounts of calories you should intake daily. You may download and print for your convience.

Read more: Calorie Requirements for Men

Calorie Requirements for Women

Calorie requirements chart for women.This printable chart will give you a rough estimate of the amounts of calories you should intake daily. You may download and print for your convenience.

Read more: Calorie Requirements for Women

Eating to Gain Muscle

Illustration of the type of food to eat to gain healthy weight.If your primary goal is to gain muscle, eating right is a key component. Here are 6 tips for healthful weight gain.

Read more: Eating to Gain Muscle

Calorie Needs Calculator

Illustration of a calorie needs calculator.Knowing how many calories you should consume varies with each individual. You must feed your body enough calories for it to function properly. Factors such as weight, height, gender and activity level are used to determine your calorie needs. Here's a handy tool below to give you a rough calorie needs estimate.

Read more: Calorie Needs Calculator

Calculating your Resting Energy Expenditure

Basal metabolic formula chart used to calculate your Resting Energy Expenditure.The Harris Benedict Equation is a formula that uses your BMR (Resting Energy Expenditure) and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less lean ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very obese (will over-estimate calorie needs).

Read more: Calculating your Resting Energy Expenditure

How many calories do you need?

To get a rough estimate of how many calories you need in a day to maintain your present weight, multiply your weight by 13, if sedentary, and by 15, if moderately active. You need to add more calories for rigorous exercise.


To lose or gain weight, subtract or add 500 calories through diet and exercise. For example to lose about a pound a week, decrease your calorie intake by 250 calories and increase the calories you burn off through exercise by 250. Walking one mile briskly in 15 minutes burn approximately 100 calories.

 

Harris Benedict Formula Example

Here's a sample showing you how to use the Harris Benedict Equation to determine the amount of calories you burn while resting. 

WARNING: Use this formula only as an estimate.  

Harris benedict formula chart you can download and print. (11

Download Medium size (17" by 11") Harris Benedict formula chart.

 

Example 1 

Susan is 45 years old; she weighs 245 pounds and is 5 foot 5 inches tall.  She works the type of job where she sits for most of the day.  Susan does not exercise, ever. How many calories is Susan burning while at rest?

 

 

 

Step 1

Plug Susan's weight, height, and age into the formula below for women to find her BMR.

 

English BMR Formula

 

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

 

 

BMR=655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in   years).

 

BMR=655 + (4.35 x 245)  + (4.7 x 65) - (4.7 x 45)

 

BMR=655 + 1065.75 + 305.5 - 211.5

 

BMR= 1814.75

 

Step 2

Determine Susan's activity level using the chart below

 

 

Harris Benedict Formula

 

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

 

*  If you are sedentary (little or no exercise):

Calorie-Calculation = BMR x 1.2

 

*  If you are lightly active (light exercise/sports 1-3 days/week):

Calorie-Calculation = BMR x 1.375

 

*  If you are moderately active (moderate exercise/sports 3-5 days/week):

Calorie-Calculation = BMR x  1.55

 

* If you are very active (hard exercise/sports 6-7 days a week):

Calorie-Calculation = BMR x 1.725

 

*  If you are extra active (very hard exercise/sports & physical job or 2x training):

Calorie-Calculation = BMR x 1.9

 

 

Step 3

 

Plug numbers into the formula

 

Since Susan is sedentary, you would multiply her BMR X 1.2

 

Plug in the appropriate numbers

 

Susan's calories burned while at rest = SUSAN'S BMR X 1.2

 

Susan's calories burned while at rest = 1814.75 x 1.2 = 2177.7

 

Susan burns approximately 2177.7 calories a day at rest

 

Example 2

 

If Susan decided to exercise and burn 600 calories how many TOTAL calories would she burn?

Step 1

 

Plug numbers into the formula below:

Susan's calories burned resting + amount of calories burned exercising. 

Susan burns 2177.7 calories resting. If she burns an additional 600 calories exercising Susan would burn 2177.7+600=2877.7

Susan's total calories burned is 2877.7

If Susan wants to shed excess weight for that day she would have to eat less than 2877.7 calories.

Read more: Harris Benedict Formula Example