How do u determine the Daily caloric intake

The amount of calories that everyone needs each day is different. Your body shape, age, gender, activity level and metabolism are all factors that affect your individual caloric requirements. To calculate your caloric requirements you should use the below formula to find out your BMR (Basal Metabolic Rate - how fast you use calories) then multiply the resulting number by your activity level (also below.)

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

 



Age - When children start to undergo puberty, their body is constantly growing and all that new muscle requires more energy. Your caloric requirements peak around the age of 25 and slowly decrease over time. That is unless you maintain some physical activity and strive for a muscular appearance. Muscle requires more energy than fat so the more muscular you are the more calories you need.



gender - Men require more energy than women. A man has less body fat and about 10 to 20 percent more muscle than a woman of the same size and age (generally). And as already stated, muscle needs more calories than fat so, Men need more calories than women, or rather. More muscle = more calories needed.




metabolism and body shape-  everyone requires a different amount of energy each day. People with a high metabolism need more calories than those who don't have a high metabolism. You should ask your doctor if you have concerns about your metabolism. Muscle requires a lot more energy than fat, so if you're an active, in shape guy or girl your caloric needs are higher than most people.


To read more:
http://www.dummies.com/how-to/content/what-factors-affect-your-calorie-needs.html


http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/