Caloric Intake

Caloric intake is the totality of calories in the consumed food

A calorie is the measure of energy needed to heat 1g of water by 1°. Calories refer to the amounts of food energy and caloric intake reflects energy consumption. The body depends on constant provision with energy for efficient metabolism. Caloric intake corresponds to the number of calories in the consumed foods. On the other hand, calories burned during various kinds of body activity represent caloric output.

The body weight remains unchanged if caloric intake is equal to caloric output. Consequently the body energy stores in adults remain constant as well. Imbalance of caloric intake and output leads to body weight deviations. The excess of calories is stored as fat and the weight increases. If caloric output is larger than caloric intake, body weight decreases.

Excessive caloric intake of 3,500 calories results in accumulation of 1 pound of body fat. To lose weight successfully, it is good to reduce caloric intake by 500 calories daily. Considering caloric intake from the standpoint of weight gain and weight loss, it is essential to recognize that calories are not equal. Fat calories are more difficult to burn. To lose weight successfully, it is good to combine physical activity and calorie reduction.

Daily caloric intake

The daily caloric intake depends on weight, age, gender and level of physical activity. The daily caloric intake should be corrected according to individual needs. Recommended daily caloric intake depends on the activity to maintain, lose or gain weight.

If the daily caloric intake is increased, people may put on weight. If the daily caloric intake is reduced, one can lose weight. Estimation of the daily caloric intake is the first stage in planning a healthy diet. Those who know what the daily caloric intake is must take into account the basic nutritional approaches considering the diet that should include the right amounts of foods, nutrients, vitamins, and minerals.

Daily caloric intake formula

The calculations of calorie requirements are mostly based on the Harris Benedict daily caloric intake formula. Harris Benedict was a researcher who published his results more than 95 years ago. The formula goes like this:

For women (imperial): (655.0955 + (4.3379 x weight in pounds) + (4.6980 x height in inches) - (4.6756 x age in years)) x Activity level*

For women (metric): (655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) - (4.6756 x age in years)) x Activity level*

For men (imperial): (66.4730 + (6.2376 x weight in pounds) + (12.7083 x height in inches) - (6.7550 x age in years)) x Activity level*

For men (metric): (66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) - (6.7550 x age in years)) x Activity level*

*The Activity level is based on the amount of exercise you get, and varies from 1.2 to 1.8 or perhaps as high as 2.0, depending on what source you look at.

References: J. Arthur Harris and Francis G. Benedict (1918). "A Biometric Study of Human Basal Metabolism".
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1091498/?page=4