This provides information for weight maintenance. This is based on the information you
provide (height, weight, age, and activity level). If you are overweight or underweight, the
calculation may be high or may be low. You can choose a healthy weight for yourself and use
that weight in the calculation.
Resting Calorie Requirements (for basic body function
such as breathing, digestion, before any activities):
Men's result:
Women's result:
Activity level:
Men's result
Women's result
Sedentary
sits and stands most of the day; driving, computer work, ironing, cooking; rarely
gets any physical activity
Lightly Active
exercises or walks 3-5 times per week at a slow pace of 2.5 - 3 mph for less than
30 minutes per session; child care, garage work, electrical trades, golf
Moderately Active
exercises or walks 3.5 - 4 mph for one hour 3-5 times per week; heavy housework,
yard work, carrying a load, cycling, tennis, dancing
Very Active
exercises 3-5 times per week for 1½ hours per session; heavy manual labor
such as construction work, digging, climbing, carrying a load uphill, professional
sports
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This is an estimate of the calorie intake you need every day to maintain your current weight.
Note that the calorie requirements increases as you are more active.
If you want to lose weight, subtract 500 calories per day for each pound you want to lose every
week. Add 500 calories per day for each pound you want to gain each week. Theoretically this
works as 1 pound of fat represents 3500 calories (500 calories per day x 7 days = 3500 calories).
Calorie levels of less than 1200 calories are not recommended and are too low to meet
nutritional requirements. Weight loss of more than 2 pounds per week is not recommended.
For a more balanced approach, increase your activity. Consider cutting calorie intake by 250
calories per day and exercising to expend (use up) the other 250 calories. This approach prevents
a decrease in your metabolic rate and promotes increased lean muscle mass.
If you have questions regarding your weight and calorie intake, visit a registered dietitian.
