Overview
Calories are a measure of the amount of heat produced when a food is digested. Everyone has their own personal need for calories to support life. Calculating how many calories you need is an estimate at best. Begin with calculating an estimate and then adjust according to your personal needs. These needs could be weight maintenance, weight gain, weight loss, needs for athletic training, needs for healing an injury, needs for pregnancy, etc.
For Adult Females
Step 1
To maintain your weight, take your weight in pounds and multiple by 11. This will give you an estimated number of calories needed per day.
Step 2
Using your current weight in pounds, multiple by 11 and subtract 500. This will give you an estimate of how many calories you will need to lose 1 pound per week.
Step 3
Using your current weight in pounds, multiply by 11 and add 500. This will give you an estimate of how many calories you will need to gain 1 pound per week. This calculation is also a good place to start in your first trimester of pregnancy.
For Adult Males
Step 1
To maintain your current weight, take your weight in pounds and multiple by 12. This will give you an estimated number of calories needed per day.
Step 2
Using your current weight in pounds, multiple by 12 and subtract 500. This will give you an estimate of how many calories you will need to lose 1 pound per week.
Step 3
Using your current weight in pounds, multiply by 12 and add 500. This will give you an estimate of how many calories you will need to gain 1 pound per week.
Calculating Fiber
Step 1
Review the nutrition information on food labels. Locate the grams of dietary fiber. A good source of fiber would be 2 grams per serving. An excellent source of dietary fiber would be 3 grams per serving.
Step 2
Set a goal of 25 to 38 grams of dietary fiber per day or more. The average American diet averages 11 grams per day.
Step 3
Divide your calculated daily calories by 1000 and multiply by 14. This calculation is another way to estimate your fiber needs. For example: a 2000-calorie diet should have 28 grams of fiber per day.
Tips and Warnings
- When starting a program involving calorie counting, it is a good idea to weigh yourself at least one time per week, at the same time of day, in the same type of clothing. This will help you determine your need to adjust your calories, up or down, in a timely manner.
- Adding fiber to your daily diet could cause stomach and/or intestinal discomfort. Begin adding no more than 3 to 5 grams at one time and increase your fluids by 8 ounces per 5 grams. Allow three or more days before starting your next increase.
About this Author
Dale Bird-Cortes has more than 20 years experience as a registered dietitian/nutrition consultant. Currently in private practice in the West Michigan area, Bird-Cortes is a freelance writer for Demand Studios and has written for newspapers, “Patrons and Protectors,” ASPEN Publishers, and a variety of health care organizations.
