Six Daily Calorie Requirements

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Six Daily Calorie Requirements

Below you will find six daily calorie requirements for optimal nutrition. These are not all about food, but rather things that are required for good health.

Daily Calorie Requirements
Daily Calorie Requirements


Caloric Intake Factors

There are six factors that affect your daily calorie requirements. We’ll break them down and briefly explain each one. But please keep in mind that actual calorie expenditures can vary widely. They are much higher for athletes or extremely active people. Calorie requirements can also vary among people with the same activity levels. This is due to differences in inherited metabolic rates.

1. Basil Metabolic Rate (BMR) for Daily Calorie Requirements

BMR is the total number of calories you burn for your normal, every day bodily functions. This consists of every metabolic process in your body. Factors are digestion, temperature regulation, breathing, etc. BMR usually accounts for the largest amount of your daily calorie expenditure (about two-thirds). BMR can vary dramatically from person to person depending on genetic factors.

2. Activity Level for Daily Calorie Requirements

This is the 2nd most important factor in the amount of calories you burn every day. This is a very simple one: The more active you are, the more calories you require and burn.

3. Body Weight for Daily Calorie Requirements

Your body weight and body size are a big factor, as well. The larger you are, the higher your calorie requirement.

4. Lean Body Mass for Daily Calorie Requirements

Knowing what your lean body mass is helps you calculate your calorie needs more accurately because the more muscle you have, the more calories you will burn at rest. Muscle requires a great deal of energy to sustain it.

5. Age

Our metabolism naturally slows down as our age goes up. But you can prevent – and even reverse – age-related metabolism slow-down by developing and keeping more muscle.

6. The Gender Factor

Fact: The average man requires more calories than the average woman. The reason is due to muscle mass and weight. Men generally weigh more and have more muscle by nature. How can you use this information? By gaining a better understanding of what factors affect your fat burning ability, you can determine how you can improve it. This can be for weight loss, maintaining your current level of fitness, or how you could help gain weight.

See also: Calories: To Count or Not To Count

Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing