​A Simple Way to Calculate Your Daily Calorie Needs in Order to Maintain Body Weight

  • Take the number 10 and refer to the list below. Add or subtract for each that applies.

If you are…..

Age 13- 17: + 4

Age 18- 29: + 2

Age 30-39: + 1

Age 50-59: - 1

Age 60-69: - 2

Age 70-79: - 3

Age 80 and older: - 4

Male + 1

6"0 or taller: + 1

Pregnant + 1

Multiply your weight in pounds (e.g. 200 lbs.) by the number you came up with above.

 

The number you calculated is approximately how many calories your body uses for energy on any given day just by existing. If you consume this amount of calories you will maintain your weight, if you consume more calories you will gain weight, and if you consume fewer calories you will lose weight.Keep in mind: 3500 calories equal 1 pound of fat. When you accumulate 3500 calories more than what your body needs for energy, you gain 1 pound (plus whatever additional water weight you accumulate). When you consume 3500 calories less than what your body needs for energy, you lose 1 pound (plus whatever additional water weight you shed).

 

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