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June 22, 2021 2 min read

Whether your aiming at maintaining, losing, or gaining weight, knowing how many calories you need to take in daily is essential.

The term calorie is short for kilocalorie (kcal) and is a measure of energy. In nutrition, it refers to the energy food or drink contains, as well as the energy used up during physical activity. Consuming the right amount may depend on your age, lifestyle, and built (height and weight), although other factors, such as the rate of metabolism, resting energy expenditure, and activity energy expenditure, may also affect the number of calories you need. Caloric needs are based on Total Energy Expenditure (TEE), which includes:

  • Resting Energy Expenditure (REE): the number of calories to maintain basic body systems and body temperature at rest.
  • Activity Energy Expenditure (AEE): the number of calories used during physical activity.

Generally, the recommended daily caloric intake for men is 2500 calories per day while for women is 2,000 calories a day. More specific estimates may be obtained by following these steps:

Step 1: Calculate the resting energy expenditure (REE)

For adult men:REE = 10 × weight (in kg) + 6.25 x height (in cm) − 5 × age (in years) + 5

 For adult women:REE = 10 × weight (in kg) + 6.25 x height (in cm) − 5 × age (in years) − 161

Step 2: Calculate for TEE to estimate daily caloric need to maintain weight

 TEE= REE x AEE (multiply REE by an activity factor - REE x AF)

Activity Factor for men is 1.6 for light activity, 1.7 for moderate activity, 2.1 for very active, and 2.4 for extremely active. For females, 1.5 for light activity, 1.6 for moderate activity, 1.9 for very active, and 2.2 for extremely active.

Depending on your goal, the following recommendations are advised:

  • Weight maintenance: Calorie intake = TEE
  • Weight gain: Calorie intake > TEE
  • Weight loss: Calorie intake < TEE

To maintain a healthy weight, the number of calories you need to consume through food and drink should be balanced with the number of calories you burn through physical activity and exercise. To lose weight, you need to expend more energy than you take in daily. Eat a healthy and well-balanced diet with fewer calories while also increasing your physical activity. To gain weight, you need to eat more calories than your body makes use of every day. As always, consult a general practitioner or nutritionist for advice

This is a friendly reminder from Recovapro… Stay healthy by keeping a healthy weight…