Daily Calorie Requirement

What is my resting calorie requirement?

The daily calorie requirement calculator estimates your calorie needs in two stages; the first is based on your weight and age,
and this is scaled according to how active you are.  This FAQ explains how the calculation is done.

First, calculate your basic calorie need:

Age Men Women
10 – 18 17.5 x W + 651 12.2 x W + 746
19 – 30 15.3 x W + 679 14.7 x W + 496
31 – 60 11.6 x W + 879 8.7 x W + 829

Example: I weigh 74kg, and I am a 43 year old male, so my resting metabolic requirement is:
(11.6 x 74) + 879 = 1737 calories per day.

Then you multiply this according to how active you are during the day.

Acitivity Multiplier Description
Sedentary 1.4 Little physical exertion during the day
Moderately active 1.7 eg regularly walking during the day
Very active 2.0 eg physically demanding work such as farming

Example: I am moderately active, because I have a sedentary job as a civil servant, but I exercise every day, including cycling to work and running. So I multiply by 1.7: 1.7 x 1737 = 2954 calories per day.

Source: Anita Bean The Complete Guide to Sports Nutrition.

How much do I add for the exercise I do?

The following table assumes a person of 65kg. Energy consumption would be higher for a heavier person, and lower for a lighter person.

Activity KCal / hour
Aerobics (high intensity) 520
Aerobics (low intensity) 400
Cycling (16 km / hour) 385
Cycling (9 km / hour) 250
Running (6 min / mile) 1000
Running (10 min / mile) 600
Squash 615
Swimming (vigorous) 630
Weight training 270 – 450

How many calories should I eat if I want to lose weight?

You should not eat less than 85% of your daily calorie needs, and you should not try to lose more than 500g per week, because

  • you risk illness
  • your metabolism (and hence rate of weight loss) will slow down.

The minimum calorie intake calculator calculates the minimum amount of calories you should consume, and the maximum rate of
weight loss.

9 Responses to Daily Calorie Requirement

  • Michelle:

    I need so advise please

    I run between 4 and 5 days a week cover 6/7k. However lately my weight has been stay the same

    I am 42 years old and I am 75kg and I work in an office as an engineer .

    I try and eat around 1200/1300 per day

    Is this enough calories

    I was losing weight before but now I’m not

    Can someone please advise thanks

  • Nat:

    Can you help me with calorific needs leading up to and during a marathon. I’m around 126lbs and eat usually what I want. By my own admission I’m not a big eater and sometimes find carb loading makes me feel so full. I ran 20m and had to make myself eat afterwards because the porridge I had at breakfast was so filling.

  • Similarly if you are in the menopause and are on HRT, this
    can make after 40 weight loss difficult to achieve. This seems so unnecessary when all these “stick insects with mascara” (as Bridget Jones called them) could easily achieve
    this by consuming a few good meals. s content of body toxins that adds to the weight up to 7 pounds.

  • […] Runners and all athletes simply burn off loads of calories while the rest of us sit around and burn off hardly any calories and instead slowly gain wait until we reach my age 73 and can no longer see out feet without bending forward slightly. http://www.runningforfitness.org/faq/dai… […]

  • Glenn:


    I run 7 days a week (sometimes twice a day) and have a marathon PB of 2h47m. I’m 36 year old male and weigh 75kg. Based on the calculation above, I should be consuming around 3500 calories a day. I’ve never really followed any nutrition plan much to my detriment in my previous marathon, where I hit the wall severely at around 22 miles. I know this is most likely due to me not getting the correct amount of calories. I know what I need to do to get back on track. My question is though, is that I would like to lose a little weight to get to my race weight to race faster. Based on research this is around 70kg. Not being overweight, I just want to do this correctly. Would you have any advice?

    Thanks very much for your time.

    Kind regards

  • Karina Rodriguez:

    Hello I am a 15 year old female I weight about 90 lbs and am 61 inches tall, i run an average of 72 miles each week, thats about 11 miles each day, I consume about 1500 calories daily, am I eating right or should i decrease or increase?

  • lew:

    I’m underweight. 154cm, 30kg, 25 years old female. I swim 1.5-2 hrs almost everyday.

    1. How many calories do I need per day?

    2. How much do I burn swimming? I don’t swim at fast speed. Leisure front-crawl.

    Thanks so much.

  • Ling Seng Wah:

    I started running late last year and have done one HM two months ago, As I continue with my training, I feel that I do not consume adequate Kcal for my running program. I am about 71Kg, male and plan to run about 50km per week. Base on the calculation, I need to consume 2895 + 400 Kcal (= 3295 Kcal) per day which is a lot to me compare with my current daily intake. I understand that I need to consume carb,fat and protein in certain ratio but I can’t imagine what/how much to eat to achieve 3295 Kcal daily.

    As I live in Asia region, my normaly daily foods are white rice, bread, egg, chicken, quick oatmeal+ honey, yogurt, fish, cheese, banana , vege etc.

    How much should I eat in combination to achieve such goal?? Is there any healthy meal plan to make up 3295 Kcal

    Appreaciate your advice.


    Ling SW

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Search website