The Ultimate Guide to Figure Out Your Daily Calorie Intake

Daily  Calorie Intake is the number of calories your body needs to function, gain or lose weight based on  factors like age, gender, height, weight and activity level. Knowing where you stand with calories can  help you develop a good diet and meet your goals.

Calorie is a unit of energy which the body requires to perform its functions  such as breathing, digesting food and exercising. Consuming more calories leads to weight gain and consuming  less can lead to weight loss or even malnutrition. Knowing the amount of calories you should take will  help you:

• • Achieve and maintain a healthy weight
  • Enhance and regulate metabolism and energy
  • Enhance athletic performance 
  • Avoid the risks of certain diseases 
  • Develop individualized diet plans

Your daily caloric requirement is based on three main components:

1. Basal Metabolic Rate (BMR)

BMR is the number of calories your body uses  when at rest to sustain life through functions like breathing and circulating blood. It is affected by: 

• • Age
  • Gender
  • Muscle and fat proportions of the body
  • Hereditary aspects

The  Mifflin-St Jeor Equation is one of the most accurate formulas for calculating BMR:

For Men: 

For Women:

2. Total Daily Energy Expenditure (TDEE)

The TDEE  is the number of calories consumed in a day including the physical activity. It is worked out by multiplying  the BMR by the activity level:

3. Calories Needed for Certain Objectives

When you know your  TDEE, you can increase or decrease your calorie intake according to your goal:

Weight Maintenance:  Intake of calories equal to the TDEE.

Weight Loss: Cut down on  250-500 calories from your TDEE to lose weight at a healthy rate of  0.5-1 kg per week.

Weight Gain: Gain weight by consuming 250-500 calories more than the  TDEE for slow and steady muscle or weight gain.

The following foods are rich in nutrients and can help to enhance the  quality of calories:

1. Protein (4 kcal per gram)

Helps in muscle building and tissue  repair.

Keeps one feeling full for longer.

Found in lean meats, fish, eggs, dairy  products, and legumes.

2. Carbohydrates (4 kcal per gram)

The major source  of energy for daily activities and exercises.

Cereals, vegetables, fruits, and legumes are  some of the products containing carbohydrates.

3. Fats (9 kcal per gram)

Needed for hormone  production and brain development.

Nuts, seeds, avocados, and healthy oils are examples of  such foods.

1. How Many Calories Should  I Consume to Lose Weight? 

To lose weight, you must have a calorie deficit. A healthy  way of achieving this is to cut 250-500 calories every day, which results in a fat  loss of 0.5-1 kg per week. 

2. How Many Calories Should I Eat  to Gain Muscle? 

To gain muscle, eat 250-500 extra calories a day, and do  strength training. Focus on proteins as they help in muscle repair and development. 

3. Can I eat  anything that I want as long as I stay within my calorie limit? 

Although calorie balance is crucial,  the food we eat also plays a role. Eating foods that are high in calories but low in nutrients  can cause symptoms such as fatigue, malnutrition, and generally poor health. 

4. Are Men and  Women Different When It Comes to Calories? 

Yes! The reason for this is that men have more muscle  mass than women, and thus, require 200-500 extra calories every day.

1. Monitor Your Intake

Enter your foods and drinks into  apps like MyFitnessPal, Cronometer or Fitbit to see how many calories you are consuming.

2. Meal Plan Ahead

This helps in controlling the portion sizes and reduces the chances of consuming unhealthy  foods.

3. Stay Hydrated

Sometimes hunger can be mistaken for thirst! It is recommended  to drink 8-10 glasses of water every day.

4. Go for the Whole Foods

 Select healthier choices such as proteins, vegetables, whole grains, and healthy fats rather than processed foods.

5. Be Consistent

Health is about making long term changes and not just short term  dieting. It is better to focus on the journey than the destination.

Knowing the amount of calories you take on a daily basis  is very useful in weight loss, health and fitness. Whether you want to shed weight, build  muscle, or simply to maintain your weight, you have to know how many calories you need.

Are you  interested in knowing how many calories you should be consuming every day?

Use our Daily Calorie Intake  Calculator to find out how many calories you should be consuming and how to maintain a healthy diet.