You may wish to estimate the calories you burn daily when you design a weight loss plan. This will allow you to predict your weight loss over a period of time. You can calculate the calories you burn in a day by entering some basic facts about yourself into a formula specific to your gender. This procedure assumes that you aren't expending any unnecessary energy and are not actively digesting food.
Step 1
Weigh yourself in pounds with a scale. Convert your weight to kilograms by dividing your weight in pounds by 2.2. If you weigh 145 lb., you weigh 145 / 2.2 = 66 kg.
Step 2
Measure your height in inches with a tape measure. Convert your height in inches to centimeters by multiplying your height in inches by 2.54. If you're 68 inches tall, your height is 68 x 2.54 = 173 cm.
Step 3
Compute your daily calorie expenditure if you're female. This calculation uses the formula (9.99 x weight) + (6.25 x height) - (4.92 x age) -- 161 where weight is in kilograms, height is in centimeters and age is in years.
Assume your weight is 66kg, your height is 173cm and your age is 42 years: Your daily calorie expenditure is (9.99 x 66) + (6.25 x 173) - (4.92 x 42) -- 161 = 1,373 calories per day.
Step 4
Derive your daily calorie expenditure if you're male. This calculation uses the formula (9.99 x weight) + (6.25 x height) - (4.92 x age) +5 where weight is in kilograms, height is in centimeters and age is in years.
Assume your weight is 84kg, your height is 196cm and your age is 37 years: Your daily calorie expenditure is (9.99 x 84) + (6.25 x 196) - (4.92 x 37) + 5 = 1,887 calories per day.
Things You'll Need
- Tape measure
- Scale
- Calculator
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