Archive: September 2006

How much?

Learn how to calculate the calories you need

By Kelly Sandborn

While this is one of the most common questions dietitians are asked it is also one of the most difficult to answer. Recommended daily calorie intake varies from person to person, however you may notice on the nutritional labels of the foods you buy that the "percent daily values" are based on a 2,000 calorie diet—2,000 calories is a rough average of what people eat in a day.

The number of calories needed each day can vary greatly depending on lifestyle and other factors.

These factors include your age, height, weight, your basic level of daily activity, and your body composition. Understanding your body's energy requirement can help guide you when making nutritional choices.

You can roughly estimate your daily calorie requirements using this simple formula. The formula is based on your current body weight and an estimate of your activity level.

Sedentary People:
12 - 13 calories per lb. of body weight

Moderately Active People:
15 - 16 calories per lb. of body weight

Active People: 1
8 - 19 calories per lb. of body weight

*Moderately active is three to four aerobic secessions per week. Active is five to seven aerobic secessions per week.

Most of us understand that weight management depends upon the energy balance equation; the amount of energy you put into your body (food calories) versus the amount of energy you expend (activity).

As an example, to take off one pound you'll need to reduce intake by 500 calories per day x 1 week (factoring 1 pound of body fat equals approximately 3,500 calories.). This can be done by eating 250 calories less per day (reducing portion sizes) and exercising enough to burn 250 calories (walking 2.5 miles). If you have further questions, I urge you to contact a registered dietician.

Kelly Sandborn is a registered dietitian, and coordinator of the Siabetic Self-Management Education Program at Hayes Green Beach Memorial Hospital in Charlotte.