How to Determine Calorie Needs

A. There are a few basic formulas for determining calorie needs, but we went to the USDA for our official data. A few points we'd like to mention:

1. We do feel that one important element is missing. Height plays a big role in determining calorie needs. For example, Jennifer is 35 years old and 5' tall. Jan is 35 years old and 6' tall. Jennifer is naturally going to require fewer calories than Jan. Therefore, the table is simply a good pattern for the average-size individual.

2. Taking the table at face value, if Dieter Barney were 50 years old and was currently 50 pounds overweight, if he went on a 2,000 calorie diet and remained inactive, he would eventually melt down to his recommended weight. That's what we like to call the "No Diet" method - and it's a pretty method as long as Barney can keep a lid on his calorie needs.

3. If Dieter Barney wanted to lose pounds faster, he could decrease his calorie needs - to say 1,700 calories per day, and get active.

4. A great diet doesn't equal a daily diet filled with a handful of calories. Our bodies need calories to survive.

Age Groups	Calorie Range
	Sedentary*	Active**
Children
2-3	1,000	1,400
Females
4 - 8	1,200	1,800
9 -13	1,600	2,200
14 -18	1,800	2,400
19 - 30	2,000	2,400
31 - 50	1,800	2,200
51 +	1,600	2,200
Males
4 - 8	1,400	2,000
9 -13	1,800	2,600
14 -18	2,200	3,200
19 - 30	2,400	3,000
31 - 50	2,200	3,000
51 +	2,000	2,800

B. Another method for determining calorie needs is: 10 pounds of body weight = 100 calories needed. Example: Tim is 30 years old and weighs 200 pounds. Tim's daily determined calorie needs equals 2,000 calories just to survive. Additional calories are necessary for walking, talking, sitting and so forth.

C. Another way an individual can determine daily calorie needs is by tracking daily calorie consumption. Here are the steps for the one-week process:

How to Determine Calorie Needs - Three Formulas