How Many Calories You Need

How many calories do you really need? the number of calories you need depends on the following:

  1. Energy expended on work (calories used to move)
  2. Basal metabolic rate (calories needed at rest for body functioning)

  • Adolescents and children actually burn more energy per pound of body weight than an adult.
  • Men burn more calories than women due to a larger muscle mass.
  • Those with more active thyroid glands will have a higher basal metabolic rate.
  • basal metabolic rate varies with monthly hormonal fluctuations.

Calculate how many calories you need

Age  years
Gender  Male
Height  Foot Inches
Weight  Kg
Activity Level 

Calories Needed By You =
To Meet Your Caloric Needs  You Can Eat in The Following:

Maintaining a healthy weight is correlated to wellness and longevity. How many calories you need to maintain this healthy weight means consuming the calories during the day you need to match the calories you burn to remain active. It is when there is a mismatch of these numbers that weight gain occurs.

The number of calories estimated in the "how many calories" calculator above is only very general and can vary depending on the factors listed above. Energy is expended to maintain functioning organs and an adequate core temperature. Energy is needed to digest your food and derive more energy.

To estimate the energy required you must take into account your height, weight, gender, age, and activity level. The following definitions apply:

  • Sedentary - a person who doesn't partake in activity beyond that which is required for daily living such as doing laundry or housework, gardening, computer work, or walking the dog.
  • Lightly Active - this person walks slow-moderately 2 miles a day
  • Moderately Active -this person walks moderately 7 miles a day
  • Very Active - this person walks 15 to 17 miles a day
  • Extra Active - this person partakes in strenuous activity daily through work or sports

 To achieve a balance between energy consumption and energy expenditure one needs a balance of calories from carbohydrates, proteins, and fats.

In order to lose weight or gain weight we can modify our diets accordingly. Gaining one pound of fat requires the consumption of 3500 calories; likewise if you want to lose a pound of fat you must modify your diet to create a deficit over time.