- Profile 1: you have low physical activity (coefficient 1.4)
You spend most of your day sitting, typing on your computer for example: this is often the case of office work. Beside that, you do not do or do not do much physical activity : in practice, less than half an hour a day. The recommended caloric intake is then an average of 1,800 calories a day. That goes up to 2,100 calories a day for a man.
- Profile 2: You have moderate physical activity (coefficient 1.5)
You do not sit for a long time in the day. You also practice half an hour to 1 hour of moderate intensity physical activity: gardening, sport such as brisk walking, running , dancing ... In this case, the number of recommended daily calories varies between 2,000 and 2,200. calories for a woman (versus an average of 2,600 calories a day for a man).
- Profile 3: you have intense physical activity (coefficient 1.6)
You do a very "physical" job and / or practice an intensive sport every day for more than one hour a day. Food consumed each day should bring you 2,400 to 2,800 calories per day (3,000 to 3,500 in men), but it can go up much higher among high-level athletes, especially when they practice a sport. Endurance sport like the marathon. Indeed, the longer the physical effort lasts, the more calories must be provided to the body.
- Profile 4: You are pregnant or breastfeeding
During pregnancy and breastfeeding, the energy needs of the body tend to increase. The recommended intake is 1,800 to 2,500 calories per day.
Calculation basis to refine the results
With these formulas, you can estimate the number of calories you need based on your age and weight.
- From 18 to 30 years, the formula is: ((0.062 × weight) 2.036) × 239.
- From 30 to 60 years old, it is ((0.034 × weight) 3.538) × 239.
- Beyond age 60, it is ((0.038 × weight) 2.755) × 239.
Finally, do not forget to multiply the result obtained by your coefficient of physical activity: 1.4 for a weak physical activity for example.
