Calculating calorie needs 

Various national and international Committees have recommended allowances for different nutrients and the total calorie needs for different age groups with different activity levels like the Human nutritional requirements, FAO /WHO; Food and Nutrition Board, National Research Council USA; Nutrition Expert Committee I.C.M.R India etc are some of them. 

Besides the standard recommended allowances set up by the Committees, there are certain ways you can calculate your specific calorie needs. You can roughly calculate the amount of calorie needed for your body by multiplying  your weight in kilograms by 30. But if you are overweight, this calculation may over estimate your calorie requirements. 

A more accurate way to calculate your daily calorie needs is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and gender, then multiply the BMR by an activity factor to determine your total daily energy expenditure (calories).  Metabolic rate is the basic rate at which you burn calories. The metabolic rate differs from individual to individual. Some people have a faster rate of metabolism while others have a slower rate. 

One calculation method is the Harris Benedict formula where we first determine the BMR and then multiply by the activity factor. 

Calculate your Calorie Needs

How to calculate:-

For Women

BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

To determine your total daily calorie needs, now 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 = BMR X 1.725 (hard exercise/sports 6-7 days/week)
  Calorie-Calculation = BMR X 1.725

• If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
  Calorie-Calculation = BMR X 1.9

For Men

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

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