The amount of calories a woman needs to consume each day depends on her height, weight, age, and metabolic rate. In addition to those factors you have to take into consideration how active you are during the day and if you want to lose weight. The stress of trying to figure out how many calories you should be consuming each day can be enough to make you want to dive into a pint of chocolate ice cream!
Determining what your daily calorie intake should be doesn’t have to be a stressful process; all it really takes is some common sense and some basic calculations.
Determine your Personal Basal Metabolic Rate
The first thing you have to do is figure out your body’s BMR. The BMR – Basal Metabolic Rate – calculates your age, weight and height. All you have to do is go to one of the many websites online that have a BMR calculator and enter the information. Make sure you write down the number.
Your Physical Activity level
Once you know your body’s BMR the second step in figuring out how many calories you should consume each day is determining how active you are. If you are a sedentary person you get a Physical Activity number of 1.2. Do some light exercise each week and your number will be 1.375. A person who exercises 3-5 days a week will achieve 1.55. If you do hard exercise 6-7 days each week you achieve 1.725. Are you someone who exercises hard every single day and does a very physical job? You will achieve a PA number of 1.9.
The Harris Benedict Equation
Now that you have your Physical Activity level number and your Basal Metabolic Rate you can use the information to determine what your daily calorie intake should be. To do this you will use a mathematical device called the Harris Benedict Equation. Take your BMR number and multiply it by your physical activity number. The answer you get will be how many calories you need to maintain your current weight.
Now that you know how many calories you need to eat to maintain your weight you must make sure you are eating responsibly. Stay away from the junk food and eat plenty of vegetables, fruits, chicken, and fish.
If you want to lose weight you will have to eat fewer calories and get more exercise.