Daily Calorie Needs

Your daily calorie needs depend on a variety of factors, including your age, weight, activity levels, body composition and genetics. You can estimate your calorie needs by using your body weight and daily physical activity level. 

The basal metabolic rate (BMR) refers to the number of calories you burn at rest. This accounts for 60 to 75% of the calories you burn in a day. Men tend to have a higher BMR than women. As a starting point, the BMR uses approximately 22 calories for every kg of a woman's body weight, and 24 calories for every kg of a man's body weight. To calculate your BMR, multiply your weight in kg by 22 for women, and for men multiply your weight in kg by 24.

BMR for women: 

Weight in kg x 22 = BMR

BMR for men: 

Weight in kg x 24 = BMR

To calculate your daily calorie needs, multiply your BMR by your physical activity level (PAL). Use the equation below that best applies to your activity level:

• Mostly inactive (mainly sitting): BMR x 1.2
• Fairly active (walking plus exercise 1 to 2 times per week): BMR x 1.3
• Moderately active (exercise 2 to 3  times per week): BMR x 1.4
• Active (exercise hard more than 3 times per week): BMR x 1.5
• Very active (exercise hard every day): BMR x 1.7

BMR x PAL = required daily calories