Counting calories isn't always fun but it can be very helpful if you want to ensure you are getting enough to eat or if you are trying to effectively manage your weight. There are several tools that can assist with finding your total daily energy expenditure without feeling overwhelmed. Additionally, it's always best to use personal information that is specific to your body composition and fitness level. Furthermore, the Harris-Benedict formula is an efficient and simple way to help you mathematically calculate accurate calories needed each day.
Step 1
Convert your weight over to kilograms (1 kilogram = 2.2 lbs) by dividing your weight by 2.2. Convert your height over to centimeters (1 foot = 12 inches, 1 inch = 2.54 centimeters). Multiply the height in feet by 12 to convert to inches. Multiply your height in inches by 2.54 to convert to centimeters. Record your data.
Step 2
Calculate your basal metabolic rate (metabolism) by using the Harris-Benedict formula that requires using height, weight, age, and gender. Use BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) -- (4.7 X age in years) if you are a woman; use BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) -- (6.8 X age in years) if you are a man.
Step 3
Using your BMR, calculate your total daily energy expenditure (TDEE) according to your current level of activity. Daily calorie consumption is based on the level of physical activity you incorporate into your lifestyle. Multiply your BMR number by the activity multiplier number that best fits you to retrieve your total calories needed a day (see Resources).
Step 4
Compare your calculations with an online caloric intake calculator that requires you to input your weight, height, age, gender and level of physical activity (see Resources). Keep in mind that the online calculators are estimations of your TDEE needs and may be within 100 to 200 calories of your calculations.
Tips and Warnings
- Track your calorie intake for one week to find out how many calories you are actually consuming before making any alterations to your diet. You can also use the Katch-McArdle formula (uses body fat percentage) to receive additionally accuracy; body fat percentage takes into account lean muscle mass, where body weight calculations do not (See References). Additionally, if your goal is to lose weight, you need to reduce your calorie intake and increase your level of activity; to gain weight, increase your calorie intake and modify your level of activity.
- Gradually increase or decrease your calorie intake to prevent dramatically altering your metabolic rate.
Things You'll Need
- Body weight scale
- Calculator
- Paper
- Pencil
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