A Quick and Easy Way to Estimate Your Daily Calorie Needs
AÂ quick and easy way to estimate your daily calorie needs is to multiply your weight in pounds times your activity level. This method works well if you are comfortable with your weight and want only a ballpark figure of your calorie needs.
If weight loss is your goal, choose from the Range of Healthy Weight for Height chart a number you can realistically achieve. Then determine your calorie needs based on that. Your minimum calorie intake should not be less than 1200 calories per day. When your body senses famine, your metabolism slows down. You also miss out on important nutrients.
To estimate your daily calorie needs, choose one of the following three activity levels and multiply your weight in pounds times 14, 16, or 18.
• A Sedentary Lifestyle (Mostly sitting, driving, and watching TV), multiply your weight by 14.
• A Moderately Active Lifestyle (Walking, yard work, and low impact exercise), multiply your weight by 16.
• A Highly Active Lifestyle (Performing strenuous physical work and athletic sports), multiply your weight by 18.
For Example: Jane weighs 135 pounds and has a moderately active lifestyle. Her approximate daily needs are:Â 135 x 16 = 2160 calories/day
