Calorie Requirements

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Calorie needs when losing weight   Losing fat weight does not mean simply reducing calorie intake by cutting out complete meals or not eating for a few days. Fat weight should be lost gradually the same way it was gained, it therefore requires a gradual decrease when lowering daily calorie intake. In order to lower calorie intake slowly we must first calculate the calorie requirements of our body taking into account different types and body characteristics, such as height, weight, age, gender and activity levels.   In the UK, it has been estimated that the average woman needs around 2000 calories per day to maintain weight. This calorie requirement rises to 2500 for average men. However, these figures are based on averages and may be completely different for many individuals. Women who weigh more will generally require more calories although, if the same person becomes less active then calorie requirements will be lower. Also, men tend to need more calories than women, often due to a leaner body composition. For this reason calorie requirements are highly individual and therefore require a more accurate approach. Calculating calorie needs for the different type of body characteristics such as height, gender, age and activity levels. The Harris Benedict calculation is an accurate formula using such factors as height, weight, age, and gender to determine calorie requirement for the basal metabolic rate (BMR).       The Harris-Benedict Equation for calculating calorie needs. Use the appropriate formula for men or women.. Men:  BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required Women:  BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs Where: W = weight in Kgs  Convert body weight here! H = Height in cms ( 1 foot = 12 inches, 1 inch = 2.54 cms) Age = Years An example for a 30 year old women weighing 80 (176 pounds) Kgs and 5 foot 6 inches tall would be.. 665 + (9.6 x 80) + (1.8 x 168) - (4.7 x 30) 665 + 768 + 302 - 141 = 1594 calories per day! The values in the above equation are based on averages within the population. Therefore the problem with this equation is it doesn't take into account the amount of lean body weight a person may have. For this reason people who are very muscular or those who are obese may not obtain a very accurate calculation of BMR. Muscular individuals may need more calories than the formula suggests and, very overweight people may need less than the calories needs from the calculation. The above equation calculates calorie needs for the BMR, you still need to work out calorie requirements for the day including any activities. Multiply your BMR by an activity factor which more closely suits your lifestyle Sedentary - none or very little exercise = BMR X 1.2 Light activity for average of 2 days/week = BMR X 1.375 Moderate activity level exercising  4 days/week = BMR X 1.5 High activity levels exercise & sports more than 6 days/week = BMR X 1.7 Higher activity levels = up to 2 x BMR More detailed examples for Physical Activity Ratios are here! Check out another formula for estimating calories needed to lose weight.       * Always seek approval from a qualified dietician before introducing new foods or starting any new diet. Please read our Terms!!

Further reading!   Cutting calories to lose weight Calorie restriction weight loss Lose the last few pounds of abdominal fat quickly and safely Tips when having trouble with weight loss Monitor your workout progress for faster results Total body workout routine Daily sodium intake increases water weight gain Best food for weight loss Permanent weight loss tips for women The best time for burning fat Body types exercise and workouts Different body type pictures Body Fat Composition changing your body fat composition Select the best exercise to lose weight Benefits eating fruit lose weight Potato chips are loaded with sodium a dieters nightmare The difference between a healthy diet and the balanced diet Lower body fat percentage whats the average body fat percentage Aerobic exercise and its health benefits Increase calorie burning during different exercises Effects of age on gaining body weight Losing weight fast by using some physiological tricks together Fat loss percentage of common diet programs Energy balance must be negative to lose permanent weight High protein diet to help weight loss by reducing hunger Atkins low carb diet mistakes Foods to eat to lose weight Metabolism of fat stores where does metabolized fat go? Review of the best body fat monitors Ideal fat percentage for both women and men Protein content of foods high in protein low in carbohydrates Negative calorie foods Carbohydrates in fruits 1200 Calorie diet plan 1500 Calorie diet plan 1800 Calorie diet plan Sample diets Snack binge Simple carbs Complex carbs Lose chest fat Chicken protein is high quality source Barriers for lifestyle change Daily carbohydrates intake   Site map All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand. The information on this page may NOT be accurate, therefore you should NOT take any of the content as a source of reference for any reason whatsoever! You are responsible for comparing the information with an accurate source before using any, or part of this content.

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