How to Determine Your Calorie Intake Quickly and Effectively . .

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Finding Right Calorie Content is a Herculean Task

Today, we are standing at world which is full of technology and the common problem making worried most of the people is obesity.

To make themselves fit is now day is one of the ultimate goal and challenge. If we broadly look at the picture we will find two types of people here, one is the group of people want to reduce weight on other hand a group of people want to gain weight.

In such a scenario most of the people starts following diet and workout session. As we know, that whatsoever is the goal the results can be achieved with the diet. When it comes in terms of diet we visit the dietitian who can guide us for healthy and balance diet.

CALORIE : Sometimes Enemy, Sometimes Friend.

The first and foremost thing tell by any dietitian “sir this much Calories intake you should have taken to reduce / gain weight, then for this you have to eat this and that to maintain that Calories and all”. The person who is first timing visiting a dietitian might feel like a bouncer because of unaware of Calories terms. In this article we are trying to explain the term Calories in simple words.

Calories are just an energy produce by whatever we eat throughout the day. Or simple if we are the mobile the calorie is the battery which we recharge to run the mobile, if the battery discharge mobile stop working same thing happen with the body. The calorie is measure in terms of kilocalorie (kcal). In experts words the calories originally defined as the amount of heat required at a pressure of 1 standard atmosphere to raise the temperature of 1 gram of water 1°.


Stress like many factors affect Calorie Intake

Mostly, Calorie intake depends upon various factors like age, height, body fats, daily requirements of individual, food habits and climates conditions. While preparing a diet for any one, a dietitian should take care of all these factors. Calories intake as per the daily requirements having two major effects on the body. If the calorie is more than the requirements of an individual it store in the body in form of fats and lead to obesity.

Calories Content affect your weight drastically

On other hand, if the Calorie is taken less than daily requirement it make negative effects on the body person lost the weight and thirdly, if Calorie is taken as per the need than balance effects. This is called positive calorie, negative calories and balance Calorie respectively. Calorie can be measured manually by each of one, if we able to know how to find out the daily Calories requirements we can plan our own balance diet.

There are numbers of way to measure the Calories of own with the help of formulas.Here, we are going to take one of them which are easy to determine the Calories intake of individual.

BMR : It is an important factor in deciding your weight

This method is depending upon the Basal Metabolic Rate (BMI) and Total Daily Energy Expenditure (TDEE) of an individual. The basal metabolic rate is ________________________________ and total daily energy expenditure mean total amount of calorie needed by the body to perform the daily task. The normally calories needed by any men and women in average is

Average Calories to: Women Men
Maintain Weight 2000 – 2100 2700 – 2900
Lose Weight 1400 – 1800 2200 – 2700

After this if a person want to maintain his current weight (TDEE) just follow the step 1 and then step 2 to calculate his (TDEE).

Step-1 Calculate BMR (Basal Metabolic Rate)

Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
Men BMR =
66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

Solve the bracket firsts then go for adding or subtractions.

Let’s do this formula with an example of a women with age of 27 year height of 178 cm and weight of 69 kg doing light activity.After solving the above equation we will get the BMR of women with the age 27 is BMR   = 665 + (9.6 X 69) + (1.8 x 178) – (4.7 x 27) =1520.9 calories/ day.

Activity Factor : Its better to be active

Step-2 Calculate Total Daily Energy Expenditure (TDEE)

TDEE = BMR x Activity Factor

The second step to determine the types of activities performed by the individual from the table below and multiplies this number by the BMR to find out the TDEE.

Activity Factor Table

Amount of Exercise/Activity Description TDEE/ Maintenance
Sedentary Little or no Exercise/ desk job TDEE = 1.2 x BMR
Lightly active Light exercise/ sports 1 – 3 days/ week TDEE = 1.375 x BMR
Moderately active Moderate Exercise, sports 3 – 5 days/ week TDEE = 1.55 x BMR
Very active Heavy Exercise/ sports 6 – 7 days/ week TDEE = 1.725 x BMR
Extremely active Very heavy exercise/ physical job/ training 2 x/ day TDEE = 1.9 x BMR


So the TDEE for women with age of 27 year height of 178 cm and weight of 69 kg doing light activity is TDEE = BMR x Activity Factor (TDEE = 1520.9 x 1.375)  = 2091.This means the women of 27 year needs 2091 calories per day to maintain her current weight.

More Calories You Burn, More weight you lose

This is one of the easy way to find out the daily calorie requirement of an individual which help further to decide the meal intake to maintain the calories requirement of the day.

Now, once getting the total calorie intake in a day you can distribute or divide the total calorie amount in your throughout the meal consummation from morning breakfast to dinner. But while dividing must ensure that the calorie intake should be more in morning and then gradually decrease up to dinner.




The Editors of Encyclopedia Britannica (2017) Calorie unit of measurement retrieved from

The free dictionary (2017) Calorie retrieved from (unit)

The (2017) How to determined you calories need retrieved from

Quickanddirtytips (2017) How are calories in food measured retrieved from

Health diet (2017) Calories in food retrieved from

Supersknnyme (2017) Calculate TDEE – Daily CalorieRequirements retrieved from

Wikihow (2017) Count calories retrieved from


Contributed By :

Vinay Pawar PhD
Director of Physical Education Department
Smt.H.R.Patel Arts Mahila College, Shirpur,
Shirpur Education Society


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