# Calculate Your Daily Caloric Needs with This Simple Formula

Are you looking to track your calorie intake and stay on top of your health goals? One of the first steps towards a healthy lifestyle is figuring out your daily calorie needs.

In this blog post, we’ll walk you through how to calculate your daily caloric needs, as well as provide you with an easier solution to track your caloric intake.

## How to Calculate Your Daily Caloric Needs: The Harris-Benedict Equation

Calculating your daily caloric needs is based on a few factors: your age, gender, weight, height, and activity level. The Harris-Benedict equation is a commonly used formula to estimate your basal metabolic rate (BMR), which is the amount of energy your body needs to maintain its basic functions at rest. Here’s the equation:

• For men: BMR = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) – (5.7 x age in years)
• For women: BMR = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) – (4.3 x age in years)

## Why Your Activity Level is Crucial for Accurate Daily Caloric Needs

Once you calculate your BMR, you need to factor in your activity level. The more active you are, the more calories you’ll burn.

For example, if you’re sedentary (little to no exercise), multiply your BMR by 1.2. If you’re lightly active (light exercise or sports 1-3 days a week), multiply by 1.375. If you’re moderately active (moderate exercise or sports 3-5 days a week), multiply by 1.55. If you’re very active (hard exercise or sports 6-7 days a week), multiply by 1.725. Finally, if you’re extra active (very hard exercise or sports, physical job or training twice a day), multiply by 1.9.

Let’s say you’re a 30-year-old woman, weighing 68 kilograms, standing at 170 centimeters, and you’re moderately active. Your BMR is 1,513 calories per day, and when you multiply that by your activity level (1.55), you get 2,344 calories per day. That’s the number of calories you should aim to consume daily to maintain your weight.

Article that might interest you: Calorie deficit and weight loss

## The Nutrition Coach App: The Best Way to Track Your Daily Caloric Intake

However, it’s important to note that this is just an estimate, and there are other factors that can influence your calorie needs, such as genetics and metabolism. This is where the Nutrition Coach app comes in. By using the app, you can calculate your daily caloric needs based on your personal information, as well as receive recipes and meal plans tailored to your specific needs. It’s a convenient and easy way to track your calorie intake and stay on top of your health goals.

## Start Reaching Your Health Goals Today: Personalize Your Daily Caloric Intake with the Nutrition Coach App”

In conclusion, calculating your daily caloric needs is an important step towards a healthier lifestyle. While there are formulas you can use to estimate your needs, it’s important to remember that there are other factors to consider.

The Nutrition Coach app provides an easier and more personalized solution to track your calorie intake and stay on track with your health goals. Give it a try and see how it can help you reach your goals.