The calories you need to consume should equal the calories you burn, assuming you wish to maintain your current weight. You can calculate your calorie expenditure from your activity level and your basal metabolic rate, also known as your BMR. BMR is the minimum rate at which you must burn calories to be able to live. It doesn't include the energy needed for any type of activity, including the digestion of food.
Step 1
Obtain your weight in pounds with a bathroom scale. Convert this weight to kilograms by dividing your weight in pounds by 2.2.
Let your weight be 152 lbs. This is equal to a weight of about 152 / 2.2 = 69.1 kg.
Step 2
Measure your height in inches with a tape measure. Convert this height to centimeters by multiplying your height inches by 2.54.
Let your height be 69 in. This is equal to a height of about 69 x 2.54 = 172 cm.
Step 3
Compute the BMR for women. The Weill Medical College of Cornell University provides this equation: BMR = (Height x 1.850) + (Weight x 9.563) - (Age x 4.676) + 655.1.
Let your height be 172 cm, let your weight be 69.1 kg and let your age be 34 years. Your BMR is (172 x 1.850) + (69.1 x 9.563) - (34 x 4.676) + 655.1 = 1,475 calories per day.
Step 4
Calculate the BMR for men. The Weill Medical College of Cornell University provides this equation: BMR = (Height x 5.003) + (Weight x 13.75) - (Age x 6.775) + 66.5.
Let your height be 172 cm, let your weight be 69.1 kg and let your age be 46 years. Your BMR is (172 x 5.003) + (69.1 x 13.75) - (46 x 6.775) + 66.5 = 1,565 calories per day.
Step 5
Compute your daily calorie expenditure with the following formula: Calories Burned = BMR x Activity Factor. A sedentary lifestyle has an activity factor of 1.2, according to MultiVitamin UK. An average amount of light exercise has an activity factor of 1.375, and a moderately active exercise regimen has an activity factor 1.55. A heavy exercise routine gives you an activity factor of 1.725 and a job that's physically demanding gives you an activity factor of 1.9.
Let your BMR be 1,475 calories per day and assume you have a moderately active lifestyle, giving you an activity factor of 1.55. Your daily calorie expenditure is therefore 1,475 x 1.55 = 2,286 calories.
Things You'll Need
- Scale
- Tape measure
- Calculator
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