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| The total amount of calories you should have in a day is commonly referred to as “daily caloric intake”. This lesson will examine several different methods in how to determine a person’s daily caloric intake. Thus answering the question of “how many calories should I have”. |
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| Instructions |
- Clearly define your Goals
- You must decide whether you want to gain, lose, or maintain your weight
- Each one of these goals dictates how many calories you should have.
- If you are trying to lose weight, then you need to lower your caloric intake in combination with an increase in exercise.
- Choose a method, from below, to determine your daily caloric intake.
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| Method 1 |
- Estimated Energy Requirements (EER)
- An formula estimating your daily caloric intake.
- Advantage – higher in accuracy, based on your age, gender, weight
- Disadvantage – there is Math involved.
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| Method 2 |
- Use a Chart
- There are many charts that list the total amount of calories a person should have.
- Advantage – the calorie totals are already figured out
- Disadvantage – Charts can be a bit misleading because they are typically based on the average of an average person.
- RDA Calories Chart
- EER Chart
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| Method 3 |
- Use a Calculator
- There are many online calculators that can give you an estimate on your daily caloric intake.
- Advantage – the calculator does all the work for you.
- Disadvantage – Calculators can be based on old data or inaccurate formulas.
- Rockwell Fitness on-line Caloric Intake Calculator (opens in new window)
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| Sources Cited |
- USDA
- US FDA
- American Heart Association
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