I don’t usually count calories, but I found this method in a fitness book and I decided to write a post about it. It’s quite interesting to see how your caloric needs depend on your body fat percentage and your activity levels.
The formula used is:
Your daily caloric needs = 0.9 x your bodyweight (kg) x 24 x your lean factor x your daily activity multiplier
You need to know 3 things to calculate your daily caloric needs:
1- Your bodyweight in kilograms (for North Americans, divide your bodyweight in pounds by 2.2).
2- Your lean factor:
= 1 if you have a body fat percentage between 14 and 18%. Women in this range look really fit. They have a visible 6 pack and/or a very firm muscular butt, visible muscle definition on their arms and legs.
= 0.95 if you have a body fat percentage between 19 and 28%. Women in this range look fit. Standing under a ceiling light with favorable shadows, a pending four-pack and some muscle definition might be visible.
= 0.90 if you have a body fat percentage between 29 and 38%. Women in this range don’t look fit. They still can look skinny, but no visible muscle definition or hint of separation between major muscle groups are visible.
= 0.85 if you have a body fat percentage over 38%. Women in this range are overweight.
3- Your daily activity multiplier:
= 1.30, if you’re sitting, studying, talking, doing little walking or other activities throughout the day.
= 1.55, if you’re typing, teaching, doing lab/shop work, some walking throughout the day.
= 1.65, if you’re walking, jogging, doing a gardening type of job or activities such as cycling, tennis, dancing, skiing or weight training 1-2 hours per day.
= 1.80, for heavy manual labor such as digging, tree felling, climbing, activities such as football, body building 2 to 4 hours per day.
= 2.00, for a combination of moderate and heavy activities 8 or more hours per day.
For me, my daily caloric needs for a day working in front of a computer and going one hour to the gym are: 0.9 x 60kg x 24 x 0.95 x 1.65 = 2,031 calories.
If I don’t go to the gym, only 0.9 x 60kg x 24 x 0.95 x 1.30 = 1,600 calories. What about you?
NB: This formula only works for women. There are different lean factor and daily activity multipliers for men as they naturally have a lower body fat percentage.