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Calorie Needs Estimate
How to Calculate Quick Estimate of Calorie Needs
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Calorie Needs to Gain Weight - Harris Benedict Calorie Needs Formula
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How Many Calories to Eat Each Day

How to Calculate Your Daily Calorie Needs
A Quick Estimate

The following Quick-Estimate-of-Calorie-Needs is exactly that. It doesn't allow for factors like metabolic rate, age or body fat percentage. So don't use it as an exact calculation of calorie requirements - it's simply a ball-park calorie assessment. If you want a more precise calculation of your daily energy needs, click the calorie links above or below.

Note: Whatever your weight loss requirements, it is best to eat a minimum of 1200 calories (women), or 1600 calories (men).

Quick Estimate of Calorie Needs for Women

  • If moderately active, multiply your current weight in pounds by 15.
  • If typically inactive, multiply your current weight in pounds by 13.

Calorie Needs Example

Joni weighs 240 pounds and leads a typically inactive life.
Her ball-park daily calorie needs are 240 x 13 = 3120 calories.

This is the total number of calories she needs in order to MAINTAIN her current weight.

Kilos

  • If moderately active, multiply your weight in kilos by 22, then multiply by 1.5.
  • If typically inactive, multiply your current weight in kilos by 22, then multiply by 1.3.

Calorie Needs Example

Sheila weighs 84 kilos and leads a moderately active life.
Her ball-park daily calorie needs are 84 x 22 = 1848 x 1.5 = 2772 calories.

This is the total number of calories she needs in order to MAINTAIN her current weight.

Quick Estimate of Calorie Needs for Men

  • If moderately active, multiply your current weight in pounds by 16.5
  • If typically inactive, multiply your current weight in pounds by 14

Calorie Needs Example

Jack weighs 240 pounds and leads a typically inactive life.
His ball-park daily calorie needs are 240 x 14 = 3360 calories.

This is the total number of calories he needs in order to MAINTAIN his current weight.

Kilos

  • If moderately active, multiply your weight in kilos by 24, then multiply by 1.5.
  • If typically inactive, multiply your current weight in kilos by 24, then multiply by 1.3.

Calorie Needs Example

Bill weighs 84 kilos and leads a moderately active life.
His ball-park daily calorie needs are 84 x 24 = 2016 x 1.5 = 3024 calories.

This is the total number of calories he needs in order to MAINTAIN his current weight.

How Many Calories Do You Need to Lose Weight or Gain Weight

Now you know what your ball-park calorie-needs are, find out how many calories you need each day in order to lose or gain weight.

 

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