Hand calculator
Notebook or journal
Pencil or pen
Step 1
Calculate your basal metabolic rate (BMR) for men. Your BMR is the idling speed of your body; the basic number of calories to sustain health. To calculate your BMR in metric units, use the following equation:
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
For instance, to calculate the BMR of a 185 lb. man who is 72 inches tall and 35 years of age, perform the following calculation:
BMR = 66 + (13.7 x 84) + (5 x 182.88) - (6.8 x 35)
BMR = 66 + 1150.8 + 914.4 - 238 = 1893.2 calories per day
Step 2
Calculate your basal metabolic rate (BMR) for women. To calculate your BMR in metric units, use the following equation:
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
For instance, to calculate the BMR of a 130 lb. woman who is 63 inches tall and 35 years of age, use the following calculation:
BMR = 655 + (9.6 x 59) + (4.7 x 160) - (4.7 x 35)
BMR = 655 + (566.4) + (752) - (164.5) = 1808.9 calories per day
Step 3
Use the Harris Benedict Formula to determine your total daily caloric needs by multiplying your BMR by your appropriate activity factor: sedentary (little or no exercise) = BMR x 1.2; lightly active (light exercise or sports 1 to 3 days per week) = BMR x 1.375; moderately active (moderate exercise or sports 3 to 5 days per week) = BMR x 1.55; very active (hard exercise or sports 6 to 7 days a week) = BMR x 1.725 and if you are extra active (very hard exercise or sports with a physical job) = BMR x 1.9
For instance, using the equations for a moderately active male above: 1894.95 x 1.55 = 2937 per day.
Step 4
Divide the total number of calories per day by three meals and you can eat approximately 600 calories per meal. Keep in mind that this is just an average for the three meals of the day. If you're consistently active, you can eat a few more calories on one day, while cutting back on another day.
Step 5
Make a list of the most common foods you eat, the number of servings and the calories per serving. Calculate how many calories you're currently eating and compare it with the number of calories you estimate you need. If you need to lose weight, begin my cutting back 100 to 200 calories per day. If you need to gain weight, add 100 to 200 calories per day and evaluate your progress after three to six months.
Tips and Warnings
- Start slowly and make gradual, permanent results. Keep in mind that the equations are only estimates.
- Use more conservative activity estimates in the beginning.
Things You'll Need
- Maintaining a healthy body weight is as simple as "calories in minus calories out." If you eat more calories than you need, you'll gain weight. If you expend more calories than you require, you'll lose weight. To estimate how many calories you need to maintain your optimal weight, you'll need to perform two steps: calculate your basal metabolic rate and add that to the number of calories you expend during exercise.
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