Daily Calorie Requirements

Your daily calorie needs are a combination of your resting metabolic rate and your daily activity level. This is the total number of calories your body needs during the day.

If your goal is to lose weight, then subtract 500-1000 calories from your Daily Calorie Needs to achieve a one to two pound weight loss per week. However, it is important that you do not go under your resting metabolic rate. You risk lowering your body's ability to burn calories as efficiently if you choose to eat a lower number of calories than is needed for basic body functions.

If your goal is to gain weight, then add 500-1000 calories to your Daily Calorie Needs to achieve a one to two pound weight gain per week. This is often easier said than done as the body becomes very efficient at burning calories to maintain a certain weight. Gaining weight can be more difficult at times than losing weight.

Activity Levels

• Very light activity: You spend most of a typical day sitting. You rarely exercise.
• Light activity: You work in an office, but your day includes some walking, bicycling, or stair-climbing. Or you exercise at least 20 to 45 minutes at least once a week.
• Moderate activity: Your daily routine involves walking or standing most of the day or includes some brisk or uphill walking or some lifting. Or you exercise at least 20 to 45 minutes about three times a week.
• Heavy activity: Your daily routine keeps you moving most of the time or includes some running, heavy lifting, or swimming. Or you exercise at least 20 to 45 minutes every day.
• Exceptional activity: You're unstoppable. You're training daily for an athletic event, or you're a professional dancer or athlete with a strenuous schedule.