How many calories do you need?

Do you know how many calories you need on a daily basis? If you are too low, your metabolic rate will slow down. If you are constantly over, the excess lands on your gut or hips.

And there are plenty of eating plans that are pre set in term of calories. But how are you suppose to figure out what is right for you? There are plenty of tools on the web that can help you. But none of them will tell you how it is calculated. If you are like me, you want to know how it works. I can’t help it, I’m a science guy.

So here is the Resting Metabolic Rate equations found in “Nutrition for health, fitness and sports” by M.H. Williams.

You need your weight in kilos. To get that, divide your weight in lbs by 2.2.

Here are the equations by age groups for males and females.

                                                Male                                        Female

18-29                           (15.3 X BW) + 679                 (14.7 X BW) + 496

30-60                           (11.6 X BW) + 879                 ( 8.7 X BW) + 829

60+                              (13.5 X BW) + 487                 (10.5 X BW) + 596

So if you are a 35 year old male and weight 175 lbs

BW = 175 lbs / 2.2 = 79.5 kg

Daily calories = (11.6 X 79.5) + 879 = 1801

Now you can get your number and figure out if you are eating right for your goals.