Daily Caloric Intake

Ok so this equation is ONLY for normal, not expecting adults, so for kiddos and prego ladies, ignore this. Its called the Harris-Benedict equation.

This is the calculation to find your Resting Energy Expenditure or REE: (this means that merely existing and being awake, this is how many calories you burn by breathing and thinking, JUST existing, literally doing a lot of nothing.)

WOMEN:
655+[9.6 x (weight in pounds/2.2)]+ [1.8 x (height in inches x 2.54)]-[4.7 x age in years]

now for some explanation. we divide pounds by 2.2 to get it into kilograms, height by 2.54 to convert to cm. it really does make sense and it seems a little complex, but once you've found out how many you burn just existing, it can help you calculate how many calories you're eating, and burning doing other activities. You'll be surprised how many calories you actually burn in a day!

MEN: 66+[13.7 x (weight in pounds/2.2)] + [5 x (height in inches x 2.54)] - [6.8 x age in years]


If you want to know how many you need a day, (this is an AVERAGE approximation, not exact) then you multiply your answer to the harris-benedict equation by your Activity Factor.

Activity Factors:
very light activity=1.2
light activity= 1.3
moderate activity=1.4
heavy activity= 1.5

SO just for an example, because this is helping me study and showing me how much i can stuff my face with in a day we'll do one for me.

So if someone locked me in a bow all day with nothing to do but breathe, i would use up about 1015.268 calories. But since I don't live in a box, and I consider myself moderately/heavily active, my daily energy needs are closer to 1600 calories a day. Basically I need to eat less. Ugh.

1 pound of fat generally = 3500 calories. So, if you cut about 500 calories a day, you should be losing about one pound a week. Losing any more than 2 pounds a week generally isn't healthy because its too fast for your body to retain, you'll probably gain it back. and its most likely water weight anyways!