How do you calculate what your calorie intake should be?

I was using an app on my phone (MyFitnessPal) that says 1200 calories. I just checked on here and it's much higher. 1600 range, even for fat loss.

At that rate, I need to be eating four more desserts than I currently am.

Re: How do you calculate what your calorie intake should be?

And since I didn't find it while searching, but see it in the RT's below, I checked on some other sources. And am getting numbers as high as 2660.

I don't feel so bad now about eating that taco last night.

Re: How do you calculate what your calorie intake should be?

I've been using Myfitnesspal for a week now and it says 1200 for me too. Thats definitely a bit low for me, especially since I work out a lot. But its a great tool to keep track of what I'm getting, I love the "nutrients" option that shows you how much fat, carbs, sodium, etc. based on the foods you enter.
I love this app!

eta: I'm using it as a guide, but trying not to go over 1500....1200 is impossible lol

Message edited 6/17/2011 4:32:58 PM.

Re: How do you calculate what your calorie intake should be?

an estimate would be about 25kcal/kg, if you are very active 30kcal/kg. To convert to kg divide your wt/2.2

Re: How do you calculate what your calorie intake should be?

I have heard to lose weight you should eat the number of calories between your current weight & the weight you want to be, with a zero at the end......
(For example since I didn't explain it well)...
If I weigh 155 pounds and want to weight 130 pounds, I should eat between 1300 and 1550 calories a day to lose weight. I don't think it's healthy to go below 1200 a day for anyone though.

Re: How do you calculate what your calorie intake should be?

Re: How do you calculate what your calorie intake should be?

I have heard to multiply your current weight by 9 if you're looking to lose weight. I lost about 20lbs in 4-5 weeks using that calculation!!!

Re: How do you calculate what your calorie intake should be?

Hi! I saw your post and felt I could help give some advice. It really depends on whether you are looking for weight loss or weight management. Also there are several other factors involved to determine an appropriate amount of calories as well as every person is different. Please feel free to visit my website and contact me anytime for further information.

smallstepsnutrition.com

Thanks,
Amy Goldsmith, C.D.N.

Re: How do you calculate what your calorie intake should be?

In school I learned the Harris Benedict Formula.....

BMR= 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
(This is the formula for women)

This gives you your Basal Metabolic Rate....then you take that and multiply by your activity factor

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So to lose 1 pound a week you need to reduce calories by 3500 through diet and exercise. So whatever number you got above, reduce it by 500 a day to lose 1 pound a week. Remember...its not safe to go below 1200 calories a day for a woman...and even that is very low.

The one caveat to this is that it doesnt take into account your muscle mass....so someone who is leaner may actually need more calories than this calculates for.


Hope this helps

Re: How do you calculate what your calorie intake should be?

Wow, lots more info! Thanks for replying everyone.

Re: How do you calculate what your calorie intake should be?

I'm on 1200, based on what my Dr. put me on in 1999, when I was diagnosed with diabetes. It seems to work. If I eat 1500, I stay the same weight. Mary

Re: How do you calculate what your calorie intake should be?

I did it through my fitness pal too!