Daily Calorie Consumption

Tim Grover (Michael Jordan's personal trainer), has a site at:
he covers average daily calorie consumption at:
Tim mentions the following interesting information;

Here is a method of estimating your caloric requirements. Combined with some trail and error and some weekly bodyfat measurements, it can provide a good starting point. If you are sedentary, multiply your weight by 13. If you are moderately active, multiply your weight by 15.

I have created the following form to help you determine your calorie intake range:
Moderately Active:

The number of calories you need depends on your height and weight as well as your age, body size, physical condition, and physical activity. Younger adults require more calories than older adults. Active people require more calories than inactive people.

On page 413 of Better Homes and Gardens New Cook Book. 1981 by Meredith Corp. We have the following quote:

Multiply your desirable or ideal weight by 18 for women or 21 for men to calculate the number of calories you need to maintain that weight. (This is for moderately active people. Multiply by 14 for women and 16 for men if you lead a sedentary life.)
Moderately Active

MEDLINEplus Medical Encyclopedia says the following;
To maintain one’s weight, the following formula can be used:

10 Calories per pound of desirable body weight if the person is sedentary or if they are very obese.
13 Calories per pound of desirable body weight for low activity level, or after the age of 55 years.
15 Calories per pound of desirable body weight for moderate activity.
18 Calories per pound of desirable body weight for strenuous activity.
Low Activity/55 yrs +
Moderate Activity
Strenuous Activity

For example, a person with low activity that weighs 150 pounds would maintain their weight if they consumed 1950 Calories. A decrease in food intake or an increase in activity would cause the person to lose weight.

Activity levels:

Strenuous activity: Participation in vigorous physical activity for 60 minutes or more at least 4 to 5 days per week.
Moderate activity: Participation in physical activity like swimming, jogging, or fast walking, 30 to 60 minutes each time.
Low activity: No planned, regular physical activity; occasional weekend or weekly activity is the only type of physical activity (like golf or recreational tennis).

One pound of fat contains approximately 3,500 Calories, so to lose one pound a week, a person should consume approximately 3,500 fewer Calories per week. This can be done by reducing the daily intake by 500 Calories per day; 500 x 7 days will provide a deficit of 3,500 Calories per week. To lose 2 pounds per week, a deficit of 1,000 Calories per day is required.

Physical activity also contributes significantly; the deficit of 500 to 1,000 Calories can come from a combination of physical activity and reduced intake on a daily basis. Therefore, it does not need to be a total food deprivation. The lowest intake per day recommended for females is 1,200 Calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 Calories per day.

The lowest level recommended for males is 1,500 Calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program.

Given A Number of Calories, What Will My Average Weight Be?

Enter Your Current Calorie Consumption:
Weight/Lbs. (Low):
Weight/Lbs. (High):

This page sourcecode was last updated: August 27, 2013

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