How Many Calories Should You Eat??

Determining your optimal calorie intake requires simple math and a basic understanding of what calories are and how they are used. Your body needs a certain number of calories just to function. Without a base of 1200 calories, your body weakens and organs begin to shut down! In addition to this base, calories are needed to sustain your current weight, which could vary depending on your metabolism, activity level, and size. This total number is your maintenance number, or the number of calories required just to stay where you are.

My favorite way to estimate your maintenance calories is the Harris-Benedict formula which considers height, weight, gender and age.

Women = 655 + (4.36 x weight in lbs) + (4.57 x height in inches) - (4.7 x age in years)

Men = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)

Using this example, a 30-year old, 160 pound, 66-inch female would require just over 1500 calories per day to maintain her body weight. A 35-year old, 220 pound, 74-inch male would require about 2140 calories per day.

If you are trying to lose weight, you will need to subtract calories based on your expected loss rate. Using the Harris-Benedict formula you would enter your 'goal weight' in pounds to give you an idea of how many calories a day you'd need to consume.

Take into comnsideration, in order to lose one pound, you must create an approximate 3500 calorie deficit, either through exercise or a reduction in intake. Doctors recommend losing no more than one or two pounds per week, since just one pound per week will require a 500 per-day calorie reduction. To lose one pound in each week, you can create this deficit by eating 200 fewer calories and engaging in a 300 calorie loss exercise routine, or another relative combination.

As with any exercise program, contact your doctor or nutritionist with specific dietary questions, or if you are planning on a drastic weight-loss or gain routine. Also remember that the type of calories you consume, illnesses or conditions, and your muscle mass will affect your over-all weight loss or gain.