How many calories do you need daily?

The need for calories varies by gender and age. An adult female has a daily recommendation of 1500-1600 kcal, while for men the recommendation is between 1800-1900 kcal per day. These numbers reflect the energy required for the body to breathe, digest, and continue cardiovascular functions.

Sports people normally use 3500-4000 kcal energy daily.


Calculating your daily Resting Metabolic Rate (kcal/day):

Age (year)For menFor women
10-1717,5 X w + 65112,2 X w + 746
18-2915,3 X w + 67914,7 X w + 496
30-5911,6 X w + 8798,7 X w + 829
60+13,5 X w + 48710,5 X w + 596

w = weight in kilogram
Source: Rodler: New Nutrient Chart (2005)

Your daily energy consumption depends on the level of activity.
The daily resting metabolic rate should be multiplied with the sufficient numbers:
- sedentary workers: 1.4
- moderate activity: 1.7
- very active people: 2

For example, in my case:

BMR: 11.6 X 88 + 879 = 1900 kcal

Daily energy consumption: 1900 kcal X 2 = 3800 kcal

v