How many calories do I need

Why is this important?

A calorie is a unit of energy and is what gives your body the ability to function. It is the fuel for your body, just like gas is for a car. Without enough calories you will run out of gas and be lethargic, but too many calories will eventually get stored as fat. It’s important to get a good idea of your caloric consumption so you make sure you have enough energy to function but not so much that you start to carry it around on your body.

If you are looking to monitor your caloric intake, it’s a good idea to get a journal, use a spreadsheet, or download an app for that (I like lose-it app myself). It’s important to track over the long term so you can observe and modify your behavior as needed.

We won’t be going into whats the best way to lose weight, there are plenty of tools, diets, and opinions online for that. This page is just focused on the math for maintennance. If you want to gain weight, then consume about 500-750 calories more a day. If you want to lose weight, subtract about 500-750 calories a day.

How do I use this?

Input your information in one of the forms below. You can use the quick formula, which is good enough for most people, or use the advanced form if you want a more detailed answer.

Simplified formula, easy to remember.
1. your weight x 10. Simple right?

* 10

2. Advanced Formula.
This form calculates your Base Metabolic Rate to determine # of calories needed per day.
If you know your Body Fat percentage, fill in the body fat ratio field and the formula will instead use the Sterling-Pasmore Equation. This formula takes into account your lean muscle mass weight only so you are not over compensating for your body fat weight.


Want to know more?

If you want to know more on healthy eating, I strongly recommend you research this topic online. There are way too many good resources to list, but I recommend reading up on the South Beach Diet, especially phase 2. It should go without saying, but you should also consult a health professional.