How Many Calories Do you Need in a Day?

The Mifflin-St. Jeor equations are the most accurate way to establish daily calorie requirements. Used in hospitals and gyms, this equation will allow you to figure out your personal daily calorie needs.

What’s Your Goal?

For 1 pound weight loss per week, subtract the above number (Your Daily Caloric Intake Need) by 500 and plan for this calorie level daily. (Why 500? 1 pound equals 3500 calories. If you omit 500 calories a day from your diet for 7 days, you can lose 1 pound – 500 calories times 7 days a week equals 3500 calories, which is 1 pound.)

For 2 pounds weight loss per week: In addition to the one pound rule,include physical exercise for 45 minutes to 1 hour daily. For healthy living and weight maintenance: keep your calorie intake the same daily. Focus on whole unprocessed foods, whole grains, good sources of fat, and lots and lots of fruits and vegetables!

NOTE: Do not attempt to consume less than 1200 calories a day. Weight loss may be the immediate result, however, long term, this can significantly decrease your metabolism and lead to negative health consequences.