Caloric needs are based on the energy your body requires for peak performance. Too many of us short change ourselves in an effort to lose weight, because we're too busy, or because we fear getting fat. But, if most the DIS-EASES of aging are predicated on poor eating and exercise habits earlier in life it's time to invest for the future.

Want to know how many calories your body needs to be healthy? Try this Basal Metabolic Rate Calculation by Endocrinologist, Wayne Callaway, M. D. In my experience it is pretty close to recommendations from dietetic literature. If it's higher than your current calorie intake you need to add fresh fruits and vegetables and whole grains (fat and sugar free) to meet nutrition needs.

Note: the pounds (as in your weight in pounds) should be your goal weight. If you don't know you're goal weight you need to have a body composition assessment to find out how much muscle and other non-fat tissue you have. This latter number is the basis for determining accurate weight goals that your body can easily achieve. (See The Scale Companion-How To Find Your Ideal Weight.)

For a woman:

• To the basic factor of 655
• add your goal weight in pounds x 4.3
• and your height in inches x 4.7

Subtract from that total your age x 4.7

The result will be the absolute minimum # of calories your body needs (at about 25% fat) daily. Go below that and you can pretty much count on regaining any weight you lose. If you exercise you can multiply the result by 1.3

For a man

• To the basic factor of 66
• add your weight in pounds x 6.3
• and your height in inches x 12.7

Subtract from that total your age x 6.8

That result will be the absolute minimum # of calories your body needs (at about 25% fat) daily. Go below that and you can pretty much count on gaining any weight you lose back again. If you exercise you can multiply the result by 1.3