Calorie calculation

If you are wondering how to calculate your daily calorie intake this guide shows you the calculation method, you need to use. Your calorie intake depends on 4 factors: your age range, gender, weight and physical activity.  This calculation will show how many calories you need to consume to maintain your bodily functions and your actual weight. If your goal is to loos or gain weight than depending on that, you need to take or add plus calories.

A guide of the first part of calorie calculation is visible in this table:

All you need to know for this is your gender, age and weight and by using the correct calculation in the table you can tell your daily calorie need. When you are calculated this you are still not done, because this is the calorie intake you need when you don’t burn any calories, although even your basic bodily functions are burning calories and you haven’t even moved yet. So, as a next step you need to determine how active you are and multiply it with the correct number from the table below:

Example for calculation:

Clair is 26 years old, 65 kg and she has an office job, but she does sport two times a week for 2 hours. This description places her in the moderately active section, so the calculation we need to use is the following: [(14.8 × 65) + 487] × 1.6 = 2318.4. We can see that she needs to eat 2318.4 calories if she wants to maintain her weight. Although if she would want to lose 5 kg than she would need to minus some calories from her daily intake as her goal is to burn more calories than what she eats.

I hope this guide gave you a deep enough understanding of the topic and you will be able to calculate your daily calorie intake depending on your goal. If you need help to calculate the calories you need for weight loss or gain I recommend to take a look at the calculator at Verywellfit. You only need to know your body parameters and your final goal to get a calculation of your daily calorie needs. This page also navigates you through weight loss and medically reviewed. Although never forget if you want to achieve extreme weight loss it is the best to consult with a dietitian as it has many risks. If you want to know more about the guidelines what your daily calories should include click here.