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The total calories (kcal) consumed each day by men varies
from 1500-4000 for most males: the total for females varies
from 900-2500. In extreme cases, calorie intake can vary
wildly, from 0 for someone on a water fast, to over 8000
kcal for a logger who burns them all while working, without
gaining an ounce, and as high as 12,000 kcal per day for
weight-lifters and bodybuilders.
What Determines Energy Needs
Our calorie needs are typically determined by a number of
factors, including:
- Our present weight
- Our height
- Our age
- Our gender
- Our exercise routine
- Our health
- Our body-fat-percentage
- Our environment
- How fast we want to lose weight
To obtain an accurate assessment of our calorie
needs, all these factors need to be considered.
Rough Estimate of Calorie Needs to Lose
Weight
Here is a very rough guide of how many calories you need per
day, if you want to lose weight. It's a ballpark estimate
only.
Teens
Teenagers need about 1500-1800 calories per day
Women (Non-Active)
Sedentary women typically need about 1100-1300 calories per
day
Women (Active)
Active women typically need about 1400-1600 calories per day
Men (Non-Active)
Sedentary men typically need about 1600-1800 calories per
day
Men (Active)
Active men typically need about 1800-2000 calories per day
Quick Estimate of Calorie Needs
Here is a very rough and ready guide to calculating your
calorie needs. Just be careful to maintain your daily
calorie intake above 1000 calories, minimum.
Women
To Maintain Weight - Multiply your weight (in pounds) by 12
This is a rough estimate of daily calories needed to
maintain weight.
To Lose Weight - Deduct 500 calories from this figure
This gives you a rough estimate of the daily calories needed
for you to lose about 1 pound per week.
Men
To Maintain Weight - Multiply your weight (in pounds) by 14
This is a rough estimate of daily calories needed to
maintain weight.
To Lose Weight - Deduct 500 calories from this figure
This gives you a rough estimate of the daily calories you
need to lose about 1 pound per week.
Calorie Needs for Women
How many calories you need depends on various factors,
including height, total body weight, ratio of fat to muscle,
age, gender, genes and physical exercise. (Plus illness,
pregnancy etc.) But usually, a woman's calorie needs can be
reasonably accurately assessed by focusing on two calorie
components. Basal Metabolic Rate (BMR) and physical
exercise.
Calorie Needs for Women and Basal Metabolic
Rate
Basal Metabolic Rate is a short way of saying: "the amount
of energy (calories) you need to keep your body functioning
while at rest." A body needs a minimum number of calories to
maintain the millions of chemical reactions which keep eyes,
lungs, heart, liver, kidneys etc. in healthy working order.
This is your Basal Metabolic Rate. Over half the calories
needed by most women fuel these basic bodily functions.
Calorie Needs for Women and Exercise
The second major calorie-needs component is physical
activity. The more exercise you take, the more calories you
need.
Calorie Needs for Women - Weight Maintenance
and Weight Gain
When you have determined your total daily calorie needs,
this will be the number of calories required to maintain
your weight. If you want to lose weight, (e.g. one pound per
week), you should consume 3,500 calories less, per week.
(Or, consume 2,000 fewer calories and burn an extra 1,500
calories by taking extra exercise.) This is because one
pound of weight is equal to 3,500 calories. To gain one
pound of weight, increase your calorie intake by 3,500
calories.
Harris-Benedict
Formula to Determine Calorie Needs for Women
The determines calorie needs for women in two steps:
-
It calculates your Basal Metabolic Rate (BMR) calorie
requirements, based on your height, weight, age and
gender.
-
It increases your BMR calorie needs by taking into account
the number of calories you burn by taking exercise. This
gives you your total calorie requirement.
Drawback of Harris-Benedict Calorie Needs
Formula
The only calorie variable which the Harris-Benedict formula
does not take into consideration is lean body mass.
Therefore, this equation will be accurate for most women
except the extremely muscular (these women need more
calories) and the extremely fat (these women need fewer
calories).
The Harris Benedict Calorie Needs Formula for
Women
-
First, calculate your BMR according to this formula:
655 + (9.6 x weight in kilos) + (1.8 x height in
centimeters) - (4.7 x age in yrs)
-
To Calculate your total calorie needs, multiply your BMR
by the appropriate activity multiplier:
Activity Multiplier
-
If you are sedentary (little or no exercise, desk job)
multiply BMR by 1.2
-
If you are lightly active (light exercise/sports 1-3 days
per week) multiply your BMR by 1.375
-
If you are mod. active (moderate exercise/sports 3-5 days
per week) multiply your BMR by 1.55
-
If
you take heavy exercise (hard exercise/sports 6-7 days per
week) multiply your BMR by 1.725
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