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Recommended Calorie Intake – Exactly How to Determine Your Daily Calorie Intake to Lose Weight

The goal of everyone who wants to lose weight is to lose fat in the healthiest way possible while at the same time maintaining as much lean muscle as possible. It is important to work with your body to promote healthy weight loss and to do this we need to determine recommended calorie intake for your particular body.

Calorie intake is usually recommended as a static number by many sources and is generally a reduction of 500 to 1000 calories per day from the calories needed to maintain your current weight. In general, this is a good place to start; however, the problem with using static numbers is that not everyone needs the same amount of calories to maintain their weight.

For example someone who needs 1800 calories a day to maintain their weight will reduce their calorie intake by 27%, while someone who needs 2500 calories a day to maintain their weight will only reduce by 20%. So it seems logical that to find your recommended calorie intake, you should use the percentage of calories needed to maintain your weight.

Ideally you want to reduce the number of calories needed to maintain your current weight by 15%-20%. Now that you know the percentage, I know what you’re thinking “OK…OK…but 15%-20% of WHAT!” Now we need to determine how many calories your body needs to maintain your current weight.

Although many sources will tell you to simply multiply your body weight by a set number to determine the calorie maintenance figure. As a rule, it is not the optimal way to determine the number for YOUR body. Personally I find the Harris Benedict Formula to be very reliable when determining the number of calories needed to maintain your weight.

Here are the steps needed to determine the recommended calorie intake for your body using the Harris Benedict Formula:

• First, determine your Basal Metabolic Rate (BMR).
• Next, find your calorie maintenance level by multiplying your BMR by the activity level multiplier.
• Third, reduce that amount by 15%-20% to find the recommended calorie intake.

This may sound complicated, but it’s really just a matter of entering your numbers into a formula.

Find your Basal Metabolic Rate (BMR).

1 pound = 0.454 kilograms and 1 inch = 2.54 centimeters

Using the formula from above…

For men:

66 + (13.7 x body weight in kg) + (5 x height in cm) – (6.8 x age in years) = BMR

For the ladies:

655 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x age in years) = BMR

Now take your BMR and multiplier with the appropriate Activity Multiplier

• Temporary = BMR x 1.2 (little or no exercise)
• Light Active = BMR x 1.375 (light exercise: 1-3 days a week)
• Moderately Active = BMR x 1.55 (moderate exercise: 3-5 days a week)
• Very active = BMR x 1.725 (intense exercise: 6-7 days a week)
• Very active = BMR x 1.9 (intense daily exercise and heavy physical work)

Now, reduce this amount by 15%-20% and you will get the recommended calorie intake for your body.

Here is an example:

Jennifer weighs 155 pounds, she’s 38 years old, she’s 5’3″ tall, and she’s Moderately Active. to find her BMR, we’ll plug her number into a formula. First we convert from pounds to kilograms and from inches to centimeters .

155 pounds x 0.454 = 70.4 kg and 5’3″ = 63 inches = 63 x 2.54 = 160.02 cm

655 + (675.84) + (288.04) – (178.6) = 1,440

BMR x Activity Level = 1440 x 1.55 = 2,232 So Jennifer’s calorie maintenance number is 2,232 calories per day.

For healthy weight loss, Jenifer’s recommended calorie intake is 1,786 calories per day (2,232 – 20% = 1,786)

Now that you know how to determine the recommended calorie intake for safe and optimal weight loss, you have another tool you can use to increase your chances of successful weight loss.

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