How Many Calories Do I Need?

I get a lot of questions about calorie consumption and type of calories consumed. I’m not a licensed nutritionist, so I can’t tell you what’s best for you, but I do have the formulas I use for myself listed below.  A formula is not the only thing you can count on when designing your diet and observing your nutritional needs; if you are serious about changing your diet and meeting your dietary needs, spend the extra time and money to consult with a licensed nutritionist!

Calories:
(Your weight x 4.5) + (your height in inches x 15.88) – (your age x 5) – 161 = TOTAL1

Multiply your TOTAL1 by the appropriate % for your activity level and that will be TOTAL2

  • Sedentary = 20%
  • Lightly Active =30%
  • Moderately Active = 40%
  • Very Active = 50%

Calorie Count for the day = TOTAL1 + TOTAL2

Here is an Example:

A sedentary 30 yr old woman weighing 120lbs:

  • (120 x 4.5) + (64 x 15.88) – (30 x 5) – 161 =  TOTAL1  =1,245.3
  • 1,245.3 x 20% = TOTAL2 = 249.06
  • 1,245.3 + 249.06 = 1,494.36
  • This woman consume approximately 1,494kcals a day.

Protein Intake Guidelines: Needed to find your daily protein needs

Choose your activity level and that will give you a gram intake amount. You’ll use this amount in the next formula!

  • Sedentary= .8-.9g/kg of body weight (bw)
  • Physically Active= 1.0-1.2 g/kg of bw
  • Endurance Athlete= 1.3-1.5 g/kg of bw
  • Bodybuilding and Strength Training= 1.6-2.0 g/kg of bw

Determining Protein Needs

(body weight in lbs / 2.2 = kilograms of body weight)

Kilograms of body weight x desired grams of protein(chosen from previous list) = daily protein requirement in grams

Daily protein requirement in grams x 4 kcals per gram = Total protein calorie requirements

Here is an Example:

A 120lb girl who is physically active wants to take in 1.2 g/kg.

  • 120lbs/2.2 =54.5 kg
  • 54.5 x 1.2 =65.4g
  • 65.4g x 4kcals =261.6
  • Total protein calories required are approximately 261.6!

Carbohydrate Intake Guidelines: Needed to find your daily carb needs

Choose your activity level and that will give you a gram intake amount. You’ll use this amount in the next formula!

  • Sedentary= 3-4g/kg of body weight (bw)
  • Physically Active= 4-5 g/kg of bw
  • Moderate Exercise= 5-6 g/kg of bw
  • Vigorous Exercise= 6-8 g/kg of bw

Determining Carb Needs

(body weight in lbs / 2.2 = kilograms of body weight)

Kilograms of body weight x selected activity status(chosen from previous list) = daily carbohydrate requirement in grams

Daily carbohydrate requirement in grams x 4 kcals per gram = Total carbohydrate calorie requirements

Here is an Example:

A 180lb man who is moderately active

  • 180lbs/2.2 =81 kg
  • 81 x 6grams = 486g
  • 486g x 4kcals =1,944
  • Total carb calories required are approximately 1,944!

You can keep track of your calories by counting calories or by downloading any of the new diet aps from Andriod or Apple stores. Keeping track of your calories can really help you achieve and maintain your desired body weight.

Advertisements

About SuzieSloth

I am a Certified Personal Trainer and Martial Arts Instructor with a passion for physical fitness and a background in public health. I love learning new things about the fitness world and about innovations in all health fields. I like to share tidbits that I find in magazines or on the internet with friends and clients. Please feel free to email me with questions or comments, or leave comments on any post on my blog. And make sure to stop by my website: http://www.formfitsfunction.net View all posts by SuzieSloth

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: