How many calories do I need a day? How many calories do I need to lose weight?
These are certainly loaded questions. We’re all different heights, different weights, different activity levels, different bone structures. We might have different diseases, be on different medications. All of these things impact how many calories you need.
However, there is a shortcut route that we use in nutrition, which is called the calories per kilogram method. And this is kind of a quick and easy way to help you
determine how many calories a day you should be eating based on one of three
- Would you like to loose weight?
If you want to lose weight: You multiply your weight in kilograms times twenty to 25. And it gives yourself a range, a lower end and an upper end.
2. Would you like to maintain weight?
If you want to maintain your weight, multiply your weight in kg’s by 25 to 30. Again you’ll get a lower end of a range of calories, and an upper end.
3. Would you like to gain weight?
And if you want to gain weight, you of course would eat more calories per kilogram of
body weight. 30 to 35
If you want to quickly calculate daily calories need and nutrient recommendations for dietary planning based on the Dietary Reference Intakes (DRIs ) I suggest to use this useful interactive website.
Information on this site represent the most current scientific knowledge on nutrient needs, developed by the National Academy of Science’s Institute of Medicine. Individual requirements may be higher or lower than the DRIs.