There are many formulas and online tools to help you determine your personal calorie needs – or the amount of ‘food energy’ you need to function. But counting calories is really ‘old school’ as well as tedious and potentially inaccurate. Eating when you are hungry is a better method (see August 2019 article in INSPIRED Magazine, “Counting Calories is Old School”).
Obsessing over calorie counting is not advised, but it’s smart to be aware of how much or how little you are eating. It can be helpful and motivating for some to at least have a ballpark figure of how much ‘food fuel’ they require. If you aren’t eating enough food, there is no way you are getting the amount of nutrients your body requires to function properly. This creates imbalances, which leads to health problems. And if you are getting too much food, well… we all know the consequences of that.
Everyone will differ in their caloric needs due to many factors such as age, activity level, body size, and metabolism. Women generally need from 1,600 to 2,000 calories daily for weight maintenance. Men may need 2,000 to 2,400 daily. Again, these are just general recommendations.
A simple and general way to calculate your calorie needs is one that’s based only on your body weight: Multiple 25 calories per kilogram of your current weight for weight loss, 30 calories/kg for weight maintenance, and 35 calories/kg for weight gain.
Another calculation that’s a little more accurate involves first determining your basal energy expenditure (BEE) also known as your basal metabolic rate (BMR). BEE or BMR represents the minimum number of calories your body needs to maintain basic bodily functions. It takes into consideration age, weight, and height.
Next, you add your daily movements or activities, including your exercise routine, to your BMR calculation. It’s a long, detailed formula you can calculate yourself, but here’s a convenient, credible online source that does the work for you: https://www.niddk.nih.gov/bwp
There really is no formula or calculation that will be completely accurate for most of us. At best, they are sufficient approximations. And for certain individuals, calorie calculations may be dangerously inaccurate.
Some of us may require more specific calculations and guidance, such as those who are overweight or obese and anyone with a chronic health condition. Also, those working or exercising at high intensities and very muscular individuals may risk calculating less than their actual caloric needs.
Visit a Registered Dietitian (RD) if you have specific concerns and require more dietary information. To find an RD in your area, visit https://www.dietitians.ca/ (click on “Find a Dietitian” on the top right of the page).
Online:
Counting Calories is Old School from August 2019 issue:
https://www.seniorlivingmag.com/articles/counting-calories-is-old-school/
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.