Difference between revisions of "Calculate Your Total Daily Calorie Needs"
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| − | + | A calorie is a unit of energy that your body uses to function and perform daily life sustaining activities.<ref name="rf1">http://www.medicinenet.com/script/main/art.asp?articlekey=8567</ref> The calories you eat from foods provides your body with energy. Everyone's daily caloric needs are different based on age, height, weight, gender, lean body mass and activity level.<ref name="rf1" /> When you know how to calculate your total daily calorie needs, you can design an eating plan to help meet your health goals. | |
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#*Most of these calculators operate in the same way. You'll input your height, weight, gender, age and activity level. Have this information handy when you calculate your needs. | #*Most of these calculators operate in the same way. You'll input your height, weight, gender, age and activity level. Have this information handy when you calculate your needs. | ||
#*You can try online calculators from the [http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calorie-calculator/itt-20084939 Mayo Clinic] or from the [https://www.supertracker.usda.gov/default.aspx USDA's Supertracker]. | #*You can try online calculators from the [http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calorie-calculator/itt-20084939 Mayo Clinic] or from the [https://www.supertracker.usda.gov/default.aspx USDA's Supertracker]. | ||
| − | #Determine your basal metabolic rate or BMR by equations. Your BMR is the amount of calories your body requires just to perform daily, life sustaining functions. It's the rate of your metabolism or the amount of calories your body burns at rest.<ref>http://www.medicinenet.com/script/main/art.asp?articlekey=2438</ref> | + | #Determine your basal metabolic rate or BMR by equations. Your BMR is the amount of calories your body requires just to perform daily, life sustaining functions. It's the rate of your metabolism or the amount of calories your body burns at rest.<ref name="rf2">http://www.medicinenet.com/script/main/art.asp?articlekey=2438</ref> |
| − | #*Your body needs a set number of calories just to stay alive and function normally. Anything from keeping your heart beating, breathing or digesting food requires energy in the form of calories. It accounts for the largest amount of total calories burned each day.<ref>http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism_explained?open</ref> | + | #*Your body needs a set number of calories just to stay alive and function normally. Anything from keeping your heart beating, breathing or digesting food requires energy in the form of calories. It accounts for the largest amount of total calories burned each day.<ref name="rf3">http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism_explained?open</ref> |
#* The BMR equation for the average American woman is: (4.7 x your height in inches) + (4.35 x your weight in pounds) - (4.7 x your age in years). Add 655 to this total for the BMR.. | #* The BMR equation for the average American woman is: (4.7 x your height in inches) + (4.35 x your weight in pounds) - (4.7 x your age in years). Add 655 to this total for the BMR.. | ||
#* The BMR equation for the average American man is: (12.7 x your height in inches) + (6.23 x your weight in pounds) - (6.8 x your age in years). Add 66 to the total for the BMR. | #* The BMR equation for the average American man is: (12.7 x your height in inches) + (6.23 x your weight in pounds) - (6.8 x your age in years). Add 66 to the total for the BMR. | ||
#*You will use your BMR in the Harris Benedict equation to find out how many calories you burn with activity included. | #*You will use your BMR in the Harris Benedict equation to find out how many calories you burn with activity included. | ||
| − | #Calculate your total energy expenditure using the Harris Benedict Equation. The Harris Benedict Equation can help you calculate an estimate of how many calories you burn each day by multiplying your BMR by your average activity level.<ref>http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/</ref> | + | #Calculate your total energy expenditure using the Harris Benedict Equation. The Harris Benedict Equation can help you calculate an estimate of how many calories you burn each day by multiplying your BMR by your average activity level.<ref name="rf4">http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/</ref> |
#*Multiply your BMR by your activity level. This will give you a fairly accurate number for your daily total caloric intake. | #*Multiply your BMR by your activity level. This will give you a fairly accurate number for your daily total caloric intake. | ||
#*If you're sedentary (little to no exercise) multiply your BMR by 1.2. | #*If you're sedentary (little to no exercise) multiply your BMR by 1.2. | ||
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===Using Your Total Calorie Needs to Manage Your Health=== | ===Using Your Total Calorie Needs to Manage Your Health=== | ||
#Make an appointment with a registered dietitian. These nutrition experts will be able to give you more specific recommendations about your calorie needs. They will also be able to tell you how to use your daily calorie needs to help manage your health. It is especially important to meet with a dietitian if you have any health conditions or medical issues that need to be taken into account. | #Make an appointment with a registered dietitian. These nutrition experts will be able to give you more specific recommendations about your calorie needs. They will also be able to tell you how to use your daily calorie needs to help manage your health. It is especially important to meet with a dietitian if you have any health conditions or medical issues that need to be taken into account. | ||
| − | #*You may need to look up local dietitians online or ask your primary care physician for a referral to a local dietitian. The Academy of Nutrition and Dietetics has a "Find an Expert" feature on their website to help you search.<ref>http://www.eatright.org/</ref> | + | #*You may need to look up local dietitians online or ask your primary care physician for a referral to a local dietitian. The Academy of Nutrition and Dietetics has a "Find an Expert" feature on their website to help you search.<ref name="rf5">http://www.eatright.org/</ref> |
#*Many dietitians have different focus areas. If you're interested in a specific topic - like weight loss, eating for athletic performance or managing chronic health conditions - look for dietitians that focus in that specialty. | #*Many dietitians have different focus areas. If you're interested in a specific topic - like weight loss, eating for athletic performance or managing chronic health conditions - look for dietitians that focus in that specialty. | ||
#Use your total calorie needs to lose weight. Many people want to figure out how many calories they burn each day to help them lose weight. Adjust your recommended intake to help support your goal. | #Use your total calorie needs to lose weight. Many people want to figure out how many calories they burn each day to help them lose weight. Adjust your recommended intake to help support your goal. | ||
| − | #*If you want to lose weight, it's typically recommended to cut out about 500 calories daily to result in safe weight loss (losing 1-2 pounds weekly).<ref>http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752</ref> | + | #*If you want to lose weight, it's typically recommended to cut out about 500 calories daily to result in safe weight loss (losing 1-2 pounds weekly).<ref name="rf6">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752</ref> |
#*Cutting out more calories is typically not recommended. If you don't eat enough your weight loss may slow and you're at a higher risk for nutrient deficiencies. | #*Cutting out more calories is typically not recommended. If you don't eat enough your weight loss may slow and you're at a higher risk for nutrient deficiencies. | ||
#Add calories to gain weight. If you and your doctor or nutritionist decide that you need to gain weight, you can also use your total daily calorie needs to help you gain weight. | #Add calories to gain weight. If you and your doctor or nutritionist decide that you need to gain weight, you can also use your total daily calorie needs to help you gain weight. | ||
