If you’re like myself, you’ve been searching on the internet for a while and just want to find out if you’re eating too much food each day. And, I’m also wondering “how many calories per day do I need per day”, and it is crucial whether if you want to lose weight, gain weight, or simply just want to stay healthy. Although, it seems like an easy question, but the answer vary a lot depending on many factors. Yes, there is a general ‘recommended’ number for adults but it’s just not that simple to apply that to every person.

Factors such as; age, weight, height, gender, and how much you work out, are needed to take into the calculation. In this article, we will dig deeper into to how we can determine the proper calories, that YOU should be consuming per day.

Table of Contents
1. What is Calories Anyway?
2. Factors Affecting Daily Calories Needs
3. Basal Metabolic Rate (BMR)
4. How to calculate your BMR
5. Now, what is your goal? Gain Weight or Lose Weight?
6. Control of Your Calories for a Healthier Lifestyle

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What is Calories Anyway?

Firstly, let’s go over why knowing your daily caloric needs is important.

Calories is a unit of measurement that represents the energy contained in food. Our body’s basic tasks such as breathing, circulating blood, and maintaining body temperature requires a certain amount of energy. When we eat food, the calories is turned into energy so that our body can use that energy.

Consuming more calories than your body needs will result in weight gain. On the contrary consuming fewer calories will lead to weight loss. This, of course, must taken into account about how much activities you do each day. A person who went on a hiking requires more energy than a person who watch Netflix at home, extreme example, but you get the ideal.

Once you know exactly how many calories do you need per day, you can plan your diet to maintain a healthy life to reach your desire weight.

Factors Affecting Daily Calories Needs

Like mentioned above, factors that influence your daily caloric needs includes age, gender, weight, height, and activity level. Briefly explain below:

1. Age: higher our age, the slower our metabolism rate will be. This means that the older we get, the fewer calories we need to maintain their weight compared to younger people.

2. Gender: Men generally needs higher calories than women because they have higher muscle mass and larger body size.

3. Weight: The more you weigh, the higher calories you need to maintain that weigh because your body has more area it has to work with.

4. Height: Similar to weigh, the taller you are, the more calories you need because of a larger body surface area.

5. Activity level: The activity level is a significant factor in determining how many calories you need per day. Those who engage in regular physical activity will require more calories to fuel their exercise and daily activities.

Ok, now you know the 5 factors to be used in calculating how many calories you need per day, let’s continue to how we use those factors to determine your metabolism rate.

Basal Metabolic Rate (BMR)

To accurately calculate your daily calories needs, it’s essential to understand your Basal Metabolic Rate (BMR).

BMR is the number of calories your body needs to perform basic functions at rest. Means, even if you do nothing, this is the number of calories you need per day to stay alive. It accounts for approximately 60-75% of your total required calories.

We will be using the above factors for the next calculation.

How to calculate your BMR

There are many formulas to calculate BMR. The commonly used formula is the Harris-Benedict Equation.

For men, is as follows:

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

For example, my variables are:
Gender: Male

Weight: 145 lb
Height: 66 inches
Age: 40
BMR = 66 + (6.23 x 145) + (12.7 x 66) – (6.8 x 40)
My BMR = 66 + 903.35 + 838.2 – 272 = 1,535.55

For women, slightly different, is as follows:

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Tired of the calculation? Use this tool to quickly calculate!
Harris-Benedict Equation Calculator

Now, what is your goal? Gain Weight or Lose Weight?

Once you have determined your daily caloric needs, it’s essential to track your caloric intake to ensure you’re staying within your target range. There are various methods you can use to track your calorie consumption, such as food diaries, mobile apps, or online calorie-tracking tools.

When tracking your calories, it is needless to say that the quality of your food is also VERY important. Not all food are made equal. 300 calories french fries is not the same as 300 calories salmon salad! It’s equally vital to focus on consuming nutrient-dense foods that have vitamins, minerals, fibre and macro-nutrients. Try to balance your meal so that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

If your goal is to lose weight, subtract that by around 500-1000 calories from the number you get from calculating the BMR above. If you can aim to consume this number of calories per day, it will leads to sustainable weight loss of 1-2 pounds per week. And this is without any workout. On the other hand, if you’re looking to gain muscle or maintain your weight, increase the number from the your BMR slightly.

Control of Your Calories for a Healthier Lifestyle

Understanding your daily calories needs is a crucial step towards achieving your health and fitness goals. After wondering “how many calories per day do I need”, we’ve answered that question promptly. By following the simple BMR calculation (if you use the provided web calculator), you can accurately calculate your calories needs and make informed decisions about your diet and nutrition.

However, some people, genetically, have a slow metabolism rate. This is nothing you can do, and as a result, those people gain weight quicker than other. If that is you, then there is in fact a solution for you to try: Ikaria Lean Belly Juice: The Most Potent, Fast-Acting Formula For Activating Your Metabolism. Ikaria Lean Belly Juice, you can help support your body to fight against these compounds and help with fat loss, boost energy and feel younger.

Remember, everyone’s calories needs is different. So it’s important to customize your meal accordingly. Consult with a healthcare professional or registered dietitian if you need additional guidance or have specific health concerns.

Take control of your nutrition today by calculating your daily calories needs and power your body with the right amount of calories for optimal health and wellbeing.