Caloric Intake

Caloric intake is how many calories you need to fuel your body for the day. How many calories you need is based off of many factors such as gender, weight, height, and activity level. One way we can estimate your caloric intake is by using the Harris-Benedict Formula. The only thing that this does not factor in is your lean body mass, so keep in mind that leaner bodies need more calories. The average teenage(15-18) male should have around 2500-3000 calories per day , and the average teenage (15-18) female should have around 2200 calories per day. There are six major factors that dertermine your caloric requirement. These are

-gender

-age

-weight

-lean body mass

-daily activity

-Basal Metabolic Rate(BMR): This is the total amount of energy that your body uses doing daily activity. This includes elements such as digestion, circulation, respiration,temperature, regulation, cell construction and more.

Here is how you can calculate your caloric intake:

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 years )

Then multiply that number by.....

BMR x 1.2 if you have little or no exercise

BMR x 1.375 if you do light exercises 1-3 days a week

BMR x 1.55 if you do moderate exercise 3-5 days a week

BMR x 1.725 if you do hard exercises 6-7 days a week

BMR x 1.9 if you do very hard exercises or double training

http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php

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