Calculating how many calories you need each day is essential to knowing how much food you can eat. In general: The more calories you burn per day, the more calories you can eat per day. And really, who doesn’t want to be able to eat more food.
There are a number of factors that go into knowing how many calories you can consumer per day. Your height, weight, age and gender all play a role. Additionally, the amount of activity (or lack of activity) also helps determine how many calories are needed. For the most part, the taller, heavier, younger and more active you are, the more calories you need to keep your body performing efficiently.
How many calories do I need?
Depending on how specific you want to be with your calorie consumption, there are a lot of different ways to calculate calorie requirements. That said, there are also some general recommendations you can use to narrow down how many calories you need. Here are three calorie calculations you can try.
- If you want to lose weight, you need between 20-25 calories per kilogram of body weight.
- For weight maintenance, you need between 25-30 calories per kilogram of body weight.
- If you want to gain weight, you need approximately 35 calories per kilogram of body weight.
It is important to note that these calculations are for kilograms of body weight. This is different than pounds. To figure out how many kilograms you weigh, divide your body weight in pounds by 2.2. (Example: If you weigh 150 lbs, the equation is this: 150/2.2 = 68.1 kg.)
As I mentioned, these equations are shortcuts to determining calorie needs. If you want a more specific calorie target, talk to a nutrition professional. When you work with a professional, you’ll get a better handle of how many total calories you should be consuming, as well as how many of those should be coming from protein, carbohydrates and fat. If you’re interested in learning more, contact me, and we can get started on your customized nutrition plan today!