Caloric+Intake

=Daily Caloric Intake=

How much can I eat per day?
Each of us has a different amount of calories we are able to consume on a daily basis in order to maintain our current weight. Our caloric intake is what determines whether we lose weight, gain weight, or stay at the same weight. To determine your body's caloric needs, you may use the follow the steps below:

**Step one is to calculate your BMR with the following formula:** __Women:__ 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

__Men:__ 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults. **Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:** Add //this number// to your BMR. Once all this information is incorporated, you will arrive at a number, this number is the amount of calories your body needs to maintain its current weight. If your goal is to gain weight, you must eat more calories than your body needs. Similarly, if your goal is to lose weight then you must eat less calories than this level. I recommend beginning with eating 200-250 more/less calories than needed and if you see a change on the scale in the right direction then keep eating that amount, if not lower your calories another 200-250. Now, this does not mean that you can eat whatever you want and reach your goal. You must still eat the right foods in order to achieve your goals, I recommend choosing the right meal plan for you on my wiki page for Food and Nutrition.
 * If you are sedentary : BMR x 20 percent
 * If you are lightly active: BMR x 30 percent
 * If you are moderately active (You exercise most days a week.): BMR x 40 percent
 * If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
 * If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

How do I track my Calories?
There are multiple ways to track your calories, such as:

Pen and Paper
Yes its hard to believe that some people track their calories using pen and paper, right? The truth is, its not that hard to write down how many calories consumed after you eat them. This method is simple and effective and gets the job done.

Mobile Apps(My Fitness Pal)
Lose weight with MyFitnessPal, the fastest and easiest to use calorie counter. With the largest food database of any calorie counter (over 1.1 million foods), and amazingly fast food and exercise entry, we’ll help you take those extra pounds off! There is no better diet app – period. media type="custom" key="12359042" align="center"

Websites
Track calories while on your computer, websites like www.my-calorie-counter.com have features such as:
 *  Track calories, carbs, protein, and more
 *  Search 45,000+ foods and activities
 *  Customized nutritional reports
 *  Supportive online community
 *  Body Fat % Calculator
 * <span style="background-color: transparent; color: #4c4c4c; display: block; font-family: Arial; text-align: left;"> BMI Calculator
 * Weight-Loss and Nutrition Charts

How many calories are in my food?
The widget below will allow you to find out how many calories you are consuming. Simply type in the food you are eating and press search: media type="custom" key="12358968"