Ms. Sarah Ware, Registered Dietitian, North Vancouver, BC

Determining your ideal caloric intake for health and balance involves considering various factors such as your lifestyle, physiological attributes, and weight management goals. Here's a straightforward guide to help you navigate this process:

Calculate Basal Metabolic Rate (BMR): This represents the number of calories your body needs to maintain basic physiological functions at rest. Several formulas, such as the Harris-Benedict equation or Mifflin-St Jeor equation, can estimate your BMR based on factors like age, gender, weight, and height.

Factor in Activity Level: Your daily physical activity level influences how many calories you need beyond your BMR. Consider your job, exercise routine, and daily activities to determine your total energy expenditure (TEE). Multiplying your BMR by an activity factor (sedentary, lightly active, moderately active, very active) can provide an estimate of your TEE.

Set Weight Goals: Determine whether you aim to maintain, lose, or gain weight. Adjust your caloric intake accordingly:

Weight Maintenance: Consume calories equal to your TEE. Weight Loss: Create a calorie deficit by consuming fewer calories than your TEE. Aim for a safe and sustainable deficit, typically 500 to 1000 calories per day, to lose about 1 to 2 pounds per week. Weight Gain: Consume calories in excess of your TEE. Aim for a gradual surplus, focusing on nutrient-dense foods to support muscle growth and minimize fat gain.

Consider Macronutrient Distribution: While calories are crucial for weight management, the distribution of macronutrients (carbohydrates, proteins, and fats) also impacts overall health and body composition. Aim for a balanced diet that provides adequate protein for muscle maintenance, healthy fats for hormone regulation and satiety, and carbohydrates for energy.

Monitor Progress: Regularly assess your weight, body composition, energy levels, and overall well-being to determine whether your caloric intake aligns with your goals. Adjust as needed based on changes in activity level, metabolism, or weight management objectives.

Seek Professional Guidance: If you're unsure about determining your ideal caloric intake or need personalized guidance, consider consulting with a registered dietitian or healthcare provider. They can provide tailored recommendations based on your unique needs and circumstances.

Marcus, an active 8-year-old, has complained to his mother about tummy aches and pain when he tries to "go number 2". He shares that he can't go very often, but when he does it is lumpy and hurts. His mom takes him to their family doctor, who identifies the issue as acute constipation. Marcus' mom mentions Marcus is a bit of a picky eater - she has a difficult time getting him to drink fluids, especially after soccer practices and games, he prefers his sandwiches on white bread, and doesn't like to eat his vegetables.

The doctor recommends Marcus and his mom talk to a Registered Dietitian to see how Marcus can get more fiber into his diet and come up with some ways to stay hydrated throughout the day. Additionally, discussing the use of mild laxatives with both the dietitian and doctor may be appropriate. If Marcus's constipation doesn't resolve his mother should consider seeing a pediatric gastroenterologist or pediatrician to talk about long term management of his constipation.

Jeanine is a 45-year-old construction worker who has been smoking since she was 17 years old. She usually works 8 hours per day in varying weather conditions. Recently, on a very hot day, she fainted at her work site and was taken to an urgent care clinic. When she had regained consciousness and was discussing with the urgent care doctor, Jeanine said she doesn't feel like eating much during the day even though her work is very physically demanding. When she does eat during her breaks, she prefers to snack on foods that are easy to bring with her and don't take any preparation such as chips, cookies, or granola bars. She says she would like to quit smoking because her father, a heavy smoker, died of a heart attack after struggling for many years with heart disease worsened by his smoking.

Jeanine would benefit from seeing her physician or a cardiologist to assess her risk of heart disease and learn more about nicotine replacement therapy or medications that will help her quite smoking. Meeting with a Registered Dietitian would also be beneficial to discuss strategies for replacing her current snacks with more nutrient-dense ones, and addressing nutritional deficiencies she may be experiencing as a result of her poor appetite. Jeanine could also visit an endocrinologist to ensure her appetite hormones are adequately balanced. Additionally, a wellness coach may be able to help Jeanine develop some attainable habits that will support her health goals.