The total amount of calories required by a person depends on the amount of physical activity involved in his lifestyle as well as on his overall health. Let’s check out your daily calorie requirement so as to maintain healthy body weight and lifestyle.
Counting on your daily calories is an effective way to start your fitness journey of losing or gaining weight. There are different calorie requirement per day for men and women living different lifestyles. Along with counting on your calories, it is essential to eat nutritious and healthy food and exercising regularly.
1. How to calculate calorie requirement / Calorie Requirement Formula / Daily Calorie Requirement Chart
When you have calculated your BMR, you can also calculate your daily calorie requirement by multiplying your calculated BMR by using one of the following activity level formulas:
So here’s how to calculate calorie requirement according to your lifestyle:
If you are sedentary (little or no exercise)
Calories Per Day = BMR x 1.2
If you are lightly active (light exercise or sports 1-3 days/week)
Calories Per Day = BMR x 1.375
If you are moderately active (moderate exercise 3-5 days/week)
Calories Per Day = BMR x 1.55
If you are very active (hard exercise 6-7 days/week)
Calories Per Day = BMR x 1.725
If you are super active (very hard exercise and a physical job)
Calories Per Day = BMR x 1.9
2. Daily Calorie Requirement for Indian Male
The minimum calorie requirement for men aged between 14 to 30 years, who are actively involved in exercising is nearly 2800-3200 calories. On the other hand, the daily calorie requirement for sedentary men who are less involved in exercising needs 2000 to 2600 calories per day. Men and women aged above 30 years and having an active lifestyle require 2000-3000 calories while those living a sedentary lifestyle need 1600-2400 calories per day.
3. Daily Calorie Requirement for Indian Female
If a woman walks 3 miles a day or involves in an exercise that is same as that of the walking distance, she’s considered to be living an active lifestyle. So the calorie requirement per day for an active woman is 2000-2400 calories for maintaining a healthy weight. Usually, an active woman requires 18 calories per pound of the body weight. However, athletic women need a higher amount of calories. For instance, women who swim usually consume 3200 calories per day.
If we talk about moderately active women who walk about 1.5 to 3 miles a day, they require nearly 1800-2200 calories per day. This means they need 16 calories per pound of their body weight.
Women who lead a sedentary lifestyle don’t involve in any kind of exercise or walking. Therefore, inactive women require nearly 1,600 to 2,000 calories per day for their weight management. Overweight Women, on the other hand, needs to keep a check on their calories if they want to lose weight. So for them, the daily calorie requirement is 1000-1600 calories per day.
A very simple way to calculate the daily calorie requirement for weight loss is to multiply your desirable body weight by 10, as said by the University of Washington.
4. Calorie Requirement for Adults
The calorie requirement per day for an adult differs from that of a child and similarly, the minimum calorie requirement of an athlete differs from that of a person who is inactive. Therefore, calorie intake needs differ among different individuals. On the basis of numerous factors such as age, amount of physical activity, body weight and many more, the calorie requirement is calculated. However, the general calorie requirement per day for average body structured men and women are 2700 and 2000 calories respectively.
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