You can use the following Table to estimate the range of caloric intake that you would need to maintain your ideal weight. Before you can use this table you will need to estimate your ideal weight. Your ideal weight is defined as "the weight at which you look good, feel good and function efficiently." If you have had your body composition measured, the weight that corresponds to 18% body fat for females and 12% for males is probably the best estimate that you can get. If you weigh less than this and you are happy with how you look then you can use this value.

You can estimate your activity level to obtain a more specific value. If you have a very sedentary lifestyle your value will be near the lower end of this range. If you have an active lifestyle, it will be close to the upper limit of this range. Select a value within this range that you think applies to you.

Estimated Caloric Intake:
______ Calories/Day

Note that this value would apply if you are trying to maintain your weight. If you are trying to lose weight or gain weight you will need to adjust this value. If you are trying to lose weight you should subtract 500 calories from this value. If you are trying to gain weight you should add 500 calories to this value.

Adjusted Caloric Intake _________ Calories/Day

Minimal Caloric Intake

The minimal caloric intake for those trying to lose weight and body fat is 1200 calories for females and 1500 calories for men. If you exercise regularly and you are fairly active throughout the day, you can eat much more than this and still be successful. If you consume fewer calories than this, it is impossible to get a sufficient amount of each of the nutrients that you need each day and you will likely see a decrease in your metabolism.

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