According to the International Food Information Council Foundation, only about 12% of people actually know their daily recommended calorie intake. Answer the question about how many calories you need daily with the most clear method, the Harris-Benedict Formula.
While the recommended daily calorie intake varies between different countries, the rough numbers show that an adult man needs between 2500 and 2700 calories per day while an adult woman needs something between 2000 and 2200. The number can vary greatly based on weight, height and age, so if you want to get specific, check out the best way to determine how many calories you need every day.
The Harris-Benedict Formula
Eating the right number of calories for your needs leads to a stable weight, but the Harris-Benedict Formula shows that you need to take into account two specific numbers. The final figure of how many calories you need daily depends on both the basal metabolic rate (BMR) and the active metabolic rate (AMR) .
Basal Metabolic Rate – BMR
To determine your calorie intake, first calculate your BMR. The equation is different for men and women.
The BMR for an adult female (over the age of 20) is 655 + (4.35 x kg body weight) + (4.7 x height in inches) – (4.7 x age).
For adult men, the following formula should be applied: BMR = 66 + (6.23 x pounds body weight) + (12.7 x height in inches) – (6.76 x age).
Active Metabolic Rate – AMR
The actual number of calories you should eat each day to maintain your current weight is determined by calculating your AMR, based on the BMR.
If you have a sedentary lifestyle, your AMR = BMR x 1.2. For lightly active people, who do light exercise or work 1-3 days per week, the AMR = BMR x 1.375.
For the moderately active, people who do moderate exercise or work 3-5 days per week, the AMR = BMR x 1.55, while very active people (hard exercise or work 6-7 days a week), the AMR = BMR x 1.725. Athletes and other people who make very hard exercise or work 6-7 days a week have an AMR = BMR x 1.9.
Once you’ve calculated your AMR, you can start counting calories the right way. To lose weight, you need to decrease your calorie intake (not lower than 1,200 calories per day) or increase your exercise level. If you want to gain weight, you should eat more than your AMR, but exercise is recommended as well, so make sure you build muscle mass, not just take on fat.
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