by Sofia Moreau

Barely a day passes by without another tug of war on the ‘battlefield’ of dieting. Calorie-counting is the armory of many weight warriors. Yet your body’s need for these calorie ‘soldiers’ is vital. Why? To not only survive, but for your body to charge the battlements of your daily life victoriously. Our body requires calories tailored to our weight, age, and activity level to function efficiently. So, how much should we eat?

Decoding Your Daily Caloric Needs

Each body demands a specific number of calories needed daily, the basal metabolic rate (BMR). To execute any activities outside the realm of survival like exercise or an active career, your body requires an additional amount of calories, your physical activity level (PAL). Your individual daily calorie need is thus the product of your BMR and PAL, a formula we’ll explore below.

Hacking the Weight Loss Nutritional Code

This calculation provides you with the calorie intake required to maintain your current weight. But the road to weight loss asks you to deduct 500-700 calories from this daily requirement. This sets you on a path to a steady weight reduction of 1-2lbs weekly. Remember, plunge any further into caloric restriction and your energy, attention, and overall wellness will bear the brunt.

Two routes lead to this calorie reduction: lesser food intake and/or amplified activity leading to greater calorie burning. The best results come from a balanced blend of both.

Zooming In: Macros and Calories

Once you’ve pinned down your daily caloric intake, the next mission is to translate it into carrots, chicken, or cheese. This constitution of your diet should ideally be 50-55% carbohydrates, 30-35% fats, and 10-15% proteins. It’s handy to keep in mind that proteins and carbohydrates each pack four calories in a gram, whereas fats bring nine to the game. This can guide you towards selecting the right foods to maintain a balanced dietary routine.

Making it Practical: BMR, PAL, and Daily Calorie Calculation

How do we work out these magical figures? Let’s break it down:

1. Calculate your BMR:
   • 10-17 years: Boys – (17.7 x weight in kg) + 657, Girls – (13.4 x weight in kg) + 692
   • 18-29 years: Men – (15.1 x weight in kg) + 692, Women – (14.8 x weight in kg) + 487
   • 30-59 years: Men – (11.5 x weight in kg) + 873, Women – (8.3 x weight in kg) + 846
   • 60-74 years: Men – (11.9 x weight in kg) + 700, Women – (9.2 x weight in kg) + 687
2. Identify your PAL: Based on your lifestyle
3. Find your daily calories: Multiply your BMR by your PAL. Example: A 34-year-old woman weighing 70kg has a BMR of 1,427 calories. With a sedentary job but an active hobby of running triathlons, her PAL is 1.6, and daily caloric requirement is 2,283 calories.

There you have it, ladies! You’ve now unlocked the secret to understanding your body’s dynamic needs. You’re equipped with the critical knowledge to tailor your diet to your lifestyle, helping you stay fit and energized. Let’s make the journey to health and well-being a more informed and effective one.

daily calorie needs, basal metabolic rate, BMR, physical activity level, PAL, weight loss, dieting, caloric intake, activity level, carbohydrates, proteins, fats, daily calories, macronutrient calories, balanced diet