• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

our recipes + your inbox = the eatmail

Join now

Subscribe for new recipes + 3 fan-favorite ebooks

  • About
  • Contact

Live Eat Learn

Easy vegetarian recipes, one ingredient at a time

free ebook

Subscribe for new recipes + 3 fan-favorite ebooks

  • Recipe Index
  • Vegetarian 101
  • Travel
  • Meal Plans
  • Course
    • Breakfasts
    • Lunches
    • Dinners
    • Appetizers
    • Sweets
    • Drinks
  • Diet
    • Dairy Free
    • Gluten Free
    • Low Carb
    • Paleo
    • Raw
    • Vegan
  • Season
    • Winter
    • Spring
    • Summer
    • Fall
  • Ingredient
    • Avocado
    • Bean
    • Cauliflower
    • Chickpeas
    • Eggplant
    • Mushroom
    • Tofu
    • Quinoa
    • View All
  • Collections
    • All Time Favorites
    • Air Frying
    • Budget Friendly
    • Comfort Food
    • High Protein
    • Meal Prep
    • Meatless Monday
    • View All
  • Visit our kombucha site
    Visit our dog food blog
Home Vegetarian Cooking 101

How many calories do you need?

Share
Share on:
By: Sarah BondUpdated: Apr 01, 2017 Leave a Comment

This post contains affiliate links.

You probably know what calories are.  The energy in food.  Or, as I’ve seen it defined, a little monster that sneaks into your closet and shrinks all of your clothes.  But how many calories do you need each day?

In the nutrition world, we use an equation known as the Mifflin-St. Jeor.  This calculates the number of calories you need at rest, your Resting Metabolic Rate (RMR).  So the amount of calories you would need just to sit around all day.

To use this equation, you’ll need to convert your height and weight to metric units (ugh America y u no use metric?!).  Don’t worry, it’s not so hard.

Your weight divided by 2.2 = your weight in kilograms
155 lbs / 2.2 = 70.4 kg
Your height in inches multiplied by 2.54 = your height in centimeters
66 inches x 2.54 = 167.6 in

Then plug your metric height and weight into the Mifflin-St. Jeor equation.

(RMR) calories/day: (males) = [10 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (years)] + 5
(RMR) calories/day: (females) = [10 x weight (kg)] +[ 6.25 x height (cm]) – [4.92 x age (years)] – 161

So for me:

[10 x 70.4 kg] + [6.25 x 167.6] – [4.92 x 22] – 161
704 + 1047 – 108 – 161 = 1,482 calories (kcals)

Now you might be thinking that sounds pretty low.  But remember, this is ONLY the energy I would need at rest.  So sitting all my duff all day, not doing anything, this would be how many calories I would need.

But of course, I am doing things during the day.  I dance around my apartment, walk from my bed to the kitchen and back to my bed, and I even think about going for a jog!  So how can we factor in the energy we use in our daily activities?

Well, an Activity Factor of course!  From the list below, find the activity level that best matches you, then multiply that Activity Factor by what you calculated your Resting Metabolic Rate to be.\

  • 1.200 = Sedentary (little to no exercise)
  • 1.375 = Light Activity (light exercise about 20 minutes, 1-3 times/week)
  • 1.550 = Moderate Activity (moderate exercise 30-60 minutes, 4-5 times/week)
  • 1.725 = Very Active (heavy exercise over 60 minutes, 6-7 times/week)
  • 1.900 = Extremely Active (athletes who train many hours/day or extremely physically demanding job)

So on a good day, I’ll need 1,482 calories x 1.55 = 2,297 calories.

In total, the amount of calories you need every day is your RMR x Activity Factor.  Eating this amount of calories will cause you to maintain your current weight.  So what happens if you want to lose or gain weight?  Well you just add or subtract from that number!  Though this is debatable, generally 1 lb = 3,500 calories.  Therefore, if you want to lose 1 pound in a week, create a deficit of 500 calories/day.  Instead of eating 2,297 calories/day, I would eat 1,797 calories/day to lose 1 lb/week!  Generally speaking, women should not go below 1,200 calories/day, and men should not go below 1,500 calories/day.

Calculate out your calorie needs!  Do you think you’re eating the right amount for your energy needs?  Write below with questions and comments!

You may also like...

  • 37 Vegetarian Dinners Under 500 Calories
  • FRUIT AND VEGGIE NUTRITION CALCULATOR
    Fruit and Veggie Nutrition Calculator
  • Introducing Cook It Fresh!
  • 6 Ways to Get Health on Track
    6 Ways to Get Your Health On Track This Year
Previous Post
Next Post

Reader Interactions

Leave a Comment Cancel reply

Have a question? Submit your question or comment below.

Rate this Recipe:




Primary Sidebar

Hello

I'm Sarah

A flavor-loving nutritionist and sensory science specialist showing you how to make easy vegetarian recipes, one ingredient at a time.

Let's Meet

Freebie alert!

3 reader-favorite cookbooks delivered straight to your inbox.

Get in now!

Subscribe for new recipes + 3 fan-favorite ebooks

Air Fryer Recipes

Air Fryer Buffalo Cauliflower

Plate full of crispy chickpeas with a wooden spoon.

15 Minute Crispy Air Fryer Chickpeas

Personal size mozzarella pizza cooked in an air fryer

Air Fryer Pizza

Air Fryer Mozzarella Sticks

Brussels sprouts on a plate with wooden serving spoons.

The Best 15 Minute Air Fryer Brussels Sprouts

Kale chips on a white plate.

10 Minute Air Fryer Kale Chips

Dinner This Week

Vegan tikka masala with naan and rice in a white bowl

M

Chickpea Tikka Masala

Roasted Chickpea Gyros

T

Roasted Chickpea Gyros

Vegan Thai red curry in a bowl on a red background

W

Thai Vegetarian Coconut Curry

Vegan nachos on a black plate on a white background - These vegan nachos are piled high with easy mushroom BBQ "pulled pork" and a cashew-based queso cheese sauce that will knock your dairy-free socks off.

R

BBQ Mushroom Pulled Pork

Roasted Cauliflower Street Tacos

F

Roasted Cauliflower Tacos

Lemon risotto in a bowl with basil on a yellow background

S

Lemon Basil Risotto

As featured on:

3 bonus books!

Join our Eatmail newsletter to get free copies of our top 3 cookbooks, new recipes, exclusive meal plans, and more!

Follow Along

  • Easy Vegetarian Facebook Group
  • Kombucha Brewers Facebook Group
Back to Top
  • Web Stories
  • About
  • Privacy Policy
  • Terms
  • Collaborate
© 2023 Live Eat Learn
Site Credits Designed by Melissa Rose Design Developed by Once Coupled Support by Foodie Digital