There's no denying the fact that to lose weight, you need to burn more calories than you consume each day. Everyone burns a certain number of calories when just sitting or sleeping---this number of calories is your basal metabolic rate, or your resting BMR. To calculate the calories you burn each day, first determine the calories burned by your basal metabolic rate, then add the calories burned in daily activities beyond just sitting.
Calculate Your Basal Metabolic Rate
Step 1
Multiply your weight by 4.35 if you are a woman and by 6.23 if you are a man.
Step 2
Multiply your height in inches by 4.7 if you are a woman and 12.7 if you are a man.
Step 3
Add the answers from the previous two steps about your weight and height.
Step 4
Multiply your age by 4.7 if you are a woman and by 6.8 if you are a man.
Step 5
Subtract your answer from Step 4 about your age from your answer at Step 3 about your weight and height.
Calculate Calories Burned in Physical Exercise
Step 1
Write down activities performed during the day and the time spent in each activity. Record activities such as going up stairs, exercise at the gym, walking and gardening.
Step 2
Refer to a calorie chart for different activities.
Step 3
Add all the calories burned in physical activity.
Tips and Warnings
- According to the American Council on Exercise, muscle tissue burns more calories than fat tissue, so an increase in muscles tissue, through strength training and weight lifting, will increase your BMR. Use the information you gain about BMR and counting calories to determine how many calories you need to eat to lose weight. According to bmi-calculator.net, women need an average of 2,000 calories to maintain current weight and men need 2,500. Eating less than that amount will allow you to lose weight.
- Mariam Nelson, author of "Strong Women Stay Slim," says the BMR formula will overestimate your rate if you are very overweight.
Things You'll Need
- Calculator
- Food calorie chart
- Activity calorie chart
References
- BMI Calculator: BMR Formula
- American Council on Exercise: Trimming the Fat
- Healthy Weight Forum: Calorie Counter
- "Strong Women Stay Slim"; Miriam Nelson; 1998
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