Recommeded Caloric Intake

I was on the Beachbody Message Boards this week and was reminded to check my caloric intake. Over the past few weeks folks have mentioned modifying their caloric intake for better performance or weight loss. One of the guys posted the Harris Benedict Formula for calculating one's daily caloric needs based several factors: weight, age, activity level, etc. Here is the basic formula but finding your BMR (Basal Metabolic Rate: energy it takes to lie in bed) is necessary to calculate first:

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 year )

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

For example:
Stef's BMR = 66 + ( 6.23 x 168 lbs. ) + ( 12.7 x 68") - ( 6.8 x 39 yrs. old ) = 1711.04
Stef's Daily Caloric Needs = 1711.04 (BMR) x 1.725 = 2,951 calories

2,951 calories is what I need to maintain my current gains at my current activity level at this current weight. Now if you want to shed excess fat like the residual stuff hanging on my lower abs, you need a caloric deficit of at least 500 calories. So, I do want to rid myself of the residual fat on my lower abs so my daily caloric intake is between 2,100 - 2,500 calories.

The basic fact is that you need calories to maintain your activity level even if it's lying in bed sleeping. Depriving yourself of your basic caloric needs for weight loss can dramatically affect your health and energy level. Here is the link to the website for more information:
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/