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A 6-foot-tall, 28-year-old sedentary woman who weighs 200 pounds would calculate her BMR as follows: 655 + (4.35 x 200) + (4.7 x 72) - (4.7 x 28) = 1,731 BMR. 1,731 times 1.2 = 2,077 calories needed each day.
Determine your calorie needs to calculate your individualized fiber requirements. According to the Dietary Guidelines for Americans 2010, sedentary women need 1,600 to 2,000 calories per day, moderately active women require 1,800 to 2,200 calories and active women need 2,000 to 2,400 calories per day to maintain a healthy weight.