How many calories should I consume per day according to my weight?

What are calories?

Calories are units of measurement for the amount of energy contained in food, which the body uses to carry out its functions. Each macronutrient provides a specific number of calories: 1 gram of carbohydrates provides 4 kilocalories, 1 gram of protein also provides 4 kilocalories, and 1 gram of fat provides 9 kilocalories (Arija, V. et al., 2000).

How to calculate daily calorie requirements?

To calculate the number of daily calories, you can use a variety of methods and calorie calculators. However, it’s important to remember that these results are approximate and may vary depending on each person’s lifestyle and health condition. Also, calorie intake is not the only factor you should focus on to reach your body weight goals.

Two of the most well-known formulas to calculate the energy you need to maintain your vital functions, or Basal Metabolic Rate (BMR), are: the WHO formula and the Harris-Benedict formula.

Daily calories according to the WHO for women

The World Health Organization states that the recommended daily caloric intake for women is between 1,600 and 2,000 kilocalories, assuming they engage in at least 30 minutes of daily activity (physical exercise).

However, this range can vary depending on specific conditions such as age, pregnancy, menopause stage, or other health conditions or illnesses.

Daily calories according to the WHO for men

On the other hand, men should consume between 2,000 and 2,500 kilocalories per day, also under the premise of maintaining a minimum of 30 minutes of daily physical activity.

However, it is essential to remember that each person is unique. Consider the following factors:

• Your age, physiological or pathophysiological state
• Your height
• Your current body weight
• Your level of physical activity (muscle mass also plays a role, so your caloric expenditure will certainly be lower if you are sedentary)

Likewise, this range may vary depending on specific conditions such as age or other health conditions or illnesses.

Daily calories according to the Harris-Benedict Formula

• For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)
• For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)

Once you have your BMR, you must adjust it according to your level of physical activity by multiplying your BMR by the factor that best describes your daily routine:

• Sedentary: BMR × 1.2
• Light activity: BMR × 1.375
• Moderate activity: BMR × 1.55
• Intense activity: BMR × 1.725
• Very intense activity: BMR × 1.9

In addition, your overall health status and body composition (muscle mass vs. fat) also affect how many calories you burn in a day.

If you have specific medical conditions, your caloric needs may vary. For example, certain illnesses or states such as pregnancy and breastfeeding change your energy requirements.

For these reasons, it would be oversimplified to think that everyone needs 2,000 kcal per day. Furthermore, it’s not only about the total energy entering your body, but also about how you can metabolize it depending on the source it comes from.

At NutriWhite, we want to help you understand that there is no universal “magic number” for calorie intake, and it’s not just about quantity—it’s about maintaining a healthy, high-quality diet.

Every body is different, and your eating plan should be individualized, taking into account your sensitivities and intolerances. Consult a nutrition professional to get a personalized plan.

Should I count calories to meet my goals?

While counting the necessary calories can be part of your goal, the most important aspect of a nutrition plan is identifying and avoiding foods that cause negative reactions in your body, and finding a balance that promotes a healthy microbiota and reduces inflammation.

Among the two main factors that cause inflammation and leaky gut are (Portincasa P et al., 2022):

• Food sensitivities and generally hard-to-digest foods, such as grains, dairy, and sugar
• Your gut microbiota

Therefore, even if you follow a low-calorie diet, if it is high in foods you react to—those that inflame your gut and disrupt your microbiota—it will trigger your insulin levels, slow down your metabolism, and lead to increased body fat production.

Tips to Maintain or Improve Your Body Weight with the 3R Protocol

Remove grains and derivatives, sugar, dairy, and ultra-processed foods

Gluten sensitivity, your particular food sensitivities, excess sugar, dairy, and ultra-processed foods trigger insulin. Insulin can not only cause you to store more body fat but can also unleash inflammatory processes.

Replenish with friendly and antioxidant-rich foods

You can improve your gut microbiota through friendly foods—those that do not cause inflammation and are easy to digest.

‍
Consume omega-3, coenzyme Q10, magnesium, and vitamin B12 in its active form. These help with energy metabolism and act as supporters.

Pay attention to bacteria

There are two families of bacteria that deserve special attention: Firmicutes and Bacteroidetes.

A higher proportion of Firmicutes may be a contributing factor to obesity. And when you have a higher proportion of Bacteroidetes, you may be predisposed to a faster metabolism (Hrisi Bahar-Tokman et al., 2017).

In your consultation with our nutritionists for weight loss, we can give you the tools to break free from diet culture, stop counting kilocalories, prevent inflammation, and reach your ideal weight.

‍

REFERENCES:

• Arija Val, V. y Cucó Pastor, G. (2000) «Necesidades y Recomendaciones Nutricionales». En: Nutrición y Dietética Clínica. Cap I: Salas Salvadó, J.; Bonnada, A.; Trallero, R.; Saló, M.E. (ediciones) Doyma Scientific Medical Communications. Barcelona, pp 3-16.
• Firmicutes/Bacteroidetes Ratio in the Gut Microbiota and IL-1β, IL-6, IL-8, TLR2, TLR4, TLR5 Gene Expressions in Type 2 Diabetes by Hrisi Bahar-Tokman, Mehmet Demirci, Fatma E. Keskin, Penbe Cagatay, Zeynep Taner, Yesim Ozturk-Bakar, Mucahit Ozyazar, Nuri Kiraz, Bekir S. Kocazeybek
• Portincasa P, Bonfrate L, Khalil M, Angelis M, Calabrese FM, D'Amato M, Wang DQ, Di Ciaula A. Intestinal Barrier and Permeability in Health, Obesity and NAFLD. Biomedicines. 2021 Dec 31;10(1):83. doi: 10.3390/biomedicines10010083. PMID: 35052763; PMCID: PMC8773010.