Your daily calorie intake should be equal to your daily calorie expenditure if you wish to maintain your current weight. Your daily calorie expenditure depends on your height and other factors such as weight, age and activity level. This calculation requires you to determine your basal metabolic rate, or BMR, and adjust it by your activity level to obtain your daily calorie expenditure. Your BMR is the minimum rate at which you need to burn calories to live.
Step 1
Weigh yourself with a scale that uses pounds. Let your weight be 165 lbs. for this example.
Step 2
Measure your height with a tape measure that uses inches. Let your height be 69 inches. for this example.
Step 3
Calculate the BMR for females with the following equation: (Height x 4.7) + (Weight x 4.347) - (Age x 4.676) + 655.1. This equation requires your height in inches and your weight in pounds. The equivalent equation from the Weill Medical College of Cornell University requires your height in centimeters and your weight in kilograms.
Let your height be 69 inches, let your weight be 165 lbs. and let your age be 54. Your BMR is (69 x 4.7) + (165 x 4.347) - (54 x 4.676) + 655.1 = 1,444 calories per day.
Step 4
Calculate the BMR for males with the following equation: (Height x 12.71) + (Weight x 6.25) - (Age x 6.775) + 66.5. This equation requires your height in inches and your weight in pounds. The equivalent equation from the Weill Medical College of Cornell University requires your height in centimeters and your weight in kilograms.
Let your height be 69 inches., let your weight be 165 lbs. and let your age be 42 years. Your BMR is (69 x 12.71) + (165 x 6.25) - (42 x 6.775) + 66.5 = 1,690 calories per day.
Step 5
Multiply your activity level by your BMR to obtain your daily calorie expenditure.
Let your daily calorie expenditure be 1,444 calories and assume you're relatively sedentary. This gives you an activity factor of 1.2, according to Multi Vitamin UK. Your daily calorie expenditure is therefore 1,444 x 1.2 = 1,732 calories.
Things You'll Need
- Scales
- Tape measure
- Calculator
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