Obesity is a big problem in the U.S., and being overweight or obese increases your risk of serious health problems like heart disease and diabetes. If your body mass index (BMI) is 25 or higher, your doctor will probably advise you to lose weight. To lose weight, you have to burn more calories than you eat. But how many calories should you eat? Eating too much will keep you heavy, but restricting your calories too far can be dangerous. Knowing how many calories you need to eat to maintain your weight will help you know how many calories to cut and how much exercise to do in order to lose weight in a safe, healthy way.
For Women
Step 1
Weigh yourself and write down your weight.
Step 2
Multiply your weight by 4.338. For example, if you weigh 150 lbs., then 4.338 x 150 = 650.7.
Step 3
Calculate your height in inches. For example, if you are 5 foot 4 inches, then (5 feet) x (12 inches in a foot) = 60 inches, and 60 + 4 = 64 inches.
Step 4
Multiply your height in inches by 4.699. For example, 4.699 x 64 = 300.736.
Step 5
Multiply your age by 4.676. For example, if you are 35, then 4.676 x 35 = 163.66.
Step 6
Add your result from Step 2 to your result from Step 4; then add 655.1. For example, 650.7 + 163.66 + 655.1 = 1469.46.
Step 7
Subtract your result from Step 5 from your result in Step 6. For example, 1469.46 - 163.66 = 1305.8. This is your basal metabolic rate (BMR), which is how many calories your body uses each day for its basic functions.
Step 8
Use the Harris-Benedict Equation to find out how many calories a day you are burning. Multiply your BMR from Step 7 by one of the following numbers, depending on how active you are. Little or no exercise = BMR x 1.2; light exercise one to three days a week = BMR x 1.375; moderate exercise three to five days a week = BMR x 1.55; hard exercise six to seven days a week = BMR x 1.725; very hard exercise daily = BMR x 1.9. For example, 1305.8 x 1.375 = 1795. This is your maintenance intake, or how many calories you need to eat every day to stay the same weight.
Step 9
Create a calorie deficit of 500 calories a day to lose 1 lb. a week, or 1,000 calories to lose 2 lbs. a week. You make this deficit by getting more exercise and eating fewer calories. Remember that women should not eat fewer than 1,200 calories a day. So, for example, if you are burning 1,795 calories a day and you want to lose 2 lbs. a week, you could eat 1,200 calories a day and burn 405 calories with exercise, or eat 1,400 calories a day and burn 605 calories with exercise.
For Men
Step 1
Weigh yourself and write down your weight.
Step 2
Multiply your weight by 6.237. For example, if you weigh 205 lbs., then 6.237 x 205 = 1278.585.
Step 3
Calculate your height in inches. For example, if you are 6 foot 1 inch, then (6 feet) x (12 inches in a foot) = 72 inches, and 72 + 1 = 73 inches.
Step 4
Multiply your height in inches by 12.708. For example, 12.708 x 73 = 927.684.
Step 5
Multiply your age by 6.775. For example, if you are 35, then 6.775 x 35 = 237.125.
Step 6
Add your result from Step 2 to your result from Step 4; then add 66.5. For example, 1278.585 + 927.684 + 66.5 = 2272.769.
Step 7
Subtract your result from Step 5 from your result in Step 6. For example, 2272.769 - 237.125 = 2035.644. This is your basal metabolic rate (BMR), which is how many calories your body uses each day for its basic functions.
Step 8
Use the Harris-Benedict Equation to find out how many calories a day you are burning. Multiply your BMR from Step 7 by one of the following numbers, depending on how active you are. Little or no exercise = BMR x 1.2; light exercise one to three days a week = BMR x 1.375; moderate exercise three to five days a week = BMR x 1.55; hard exercise six to seven days a week = BMR x 1.725; very hard exercise daily = BMR x 1.9. For example, 2035.644 x 1.375 = 2799. This is your maintenance intake, or how many calories you need to eat every day to stay the same weight.
Step 9
Create a calorie deficit of 500 calories below your result from Step 8 to lose 1 lb. a week, or 1,000 calories to lose 2 lbs. a week. You make this deficit by getting more exercise and eating fewer calories. Remember that men should not eat fewer than 1,500 calories a day. So, for example, if you are burning 2,799 calories a day and you want to lose 2 lbs. a week, you could eat 2,099 calories a day and burn 300 calories with exercise, or eat 2,299 calories a day and burn 500 calories with exercise.
Tips and Warnings
- One alternative to start losing weight is to reduce your maintenance intake by 15 or 20 percent, as long as you don't go below 1,200 daily calories for women or 1,500 for men. For example, a woman whose maintenance intake is 1,795 calories can reduce by 20 percent by going down to 1,436 calories, or a man whose maintenance intake is 2,799 can do the same by reducing his daily calories to 2,239. Don't overly restrict your eating-- you'll end up in an unhealthy cycle of yo-yo dieting. Change your routines gradually, and make changes you can live with and stick to. The metric formula for BMR is 655.1 + (9.563 x weight in kilograms) + (1.850 x height in centimeters) - (4.676 x age) for women, and 66.5 + (13.75 x weight in kilograms) + (5.003 x height in centimeters) - (6.775 x age) for men. Remember that your maintenance intake will go down as you lose weight, so you will have to re-calculate once in awhile to keep up a steady weight loss.
- Make it a goal to lose an average of 1 to 2 lbs. a week. Although many people will lose a little more at first because of water weight, losing weight too fast is dangerous and can cause you to lose muscle or become very ill. Women should not eat fewer than 1,200 calories a day, and men should not eat fewer than 1,500. Talk to your doctor before you start any diet or exercise program.
Things You'll Need
- Bathroom scale
- Calculator
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