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 men | For women |
| 10-17 | 17,5 X w + 651 | 12,2 X w + 746 |
| 18-29 | 15,3 X w + 679 | 14,7 X w + 496 |
| 30-59 | 11,6 X w + 879 | 8,7 X w + 829 |
| 60+ | 13,5 X w + 487 | 10,5 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
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