Step 1: To check your body status click here. If you are in normal body state you can calculate your caloric requirements by following steps 2 & 3. Now you can also calculate your caloric requirements interactively by clicking here. However, if you are not in normal shape and you require a reduction in calories, you will have to consult your nutritionist for your caloric requirements. Once you know the calories you require, you can check your diet on the tables linked to, in step 4 to assess your calories.

Step 2: Calculate your calories by choosing the category you fall in.

Age in years	Caloric requirements (kcal)
Age in years	Caloric requirements (kcal)
4-5 years	1000
6-7 years	1300
8-9 years	1600
10- 11 years	1800
12-13 years	2100
Women 14 years +	2100
Men over 14 years +	2600

Special Requirements:

Nursing mothers	3000
Pregnant women	2600

Step 3: Add calories from the following chart to calculate your total daily requirement:

Work	Extra (kcal)
Extra Calories for light work (e.g. gardening)	75
Moderate work (e.g. housework)	75-150
Hard work (e.g. Digging)	150-300
Very hard work (e.g. Lifting weights)	300 upwards

Step 4: Calculate your caloric intake/day from these tables.

Table: 1 | 2 | 3 | 4

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