How much Calories does a Man / Women needs a day… Calculate!

Many of you must be wondering that, how many calories does a person needs daily to maintain his/her weight. Every person does have different body shape, size and figure, thus differentiating their daily calorie requirements. Well this is no magic, and you can easily calculate your own calorie requirements in order to maintain your weight.

Calculate your Calorie Reqiorements Yourself!

To calculate your body-calorie requirements simple use the following formula depending on gender.

BMR is (Basal Metabolic Rate).

For Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

For Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

e.g. for a man with 170 pounds weight and 69 inches height and at 25 years of age….

66+ 6.23×170 + 12.7×69 – 6.8×25 =  1831.4 Calories

So this is the estimated but almost what is exactly you need daily in order to retain your existing weight. The more you eat above this, will add to your weight, and lesser than this will result in weight loss over a period of days.


However, another equation known as “Harris Bendict Formula” is also used to calculate your calorie requirements.

Harris Benedict Calorie Calculation Formula

Just like you calculated BMR using the above give formula, now multiply that value with more appropriate figure based on your activity category:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports one to three days per week) : BMR x 1.375

If you are moderatetely active (moderate exercise/sports three to five days per week) :  BMR x 1.55

If you are very active (hard exercise/sports six to seven days a week) : BMR x 1.725

If you are extra active (very hard exercise/sports and a physical job) : BMR x 1.9

So higher you excercise, the higher Calorie requirements will be. This formula works out bit more accurate, since it can help you calculate based on your physical activity schedule.

The Advice

All i suggest you is to eat healthy, nutrient rich, quality food, if you really want to maintain your weight that will later help you in your life when you have passed a certain age. Food quality always matters later in lifetime.

Avoid junk foods and do not make them regular part of your daily diet, take it to minimum level as possible.

Advice of the day: If you want to loose weight (and you are working hard, body excercising or jogging in sweat) , than eat atleast 3-4 Egg Whites each day, which will provide you a lot of nutrients and help you loose fats more quickly. Egg whites (not yolk) will help your body maintain salt levels and are rich in Protein.





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