A sensible weight loss plan requires you to know your daily energy requirements. This is the total number of calories you need to consume each day in order to maintain your current weight. Your daily energy requirements depend on your basal metabolic rate, or BMR, and your activity level. Your BMR is the minimum number of calories you need each day to survive, and you can represent your activity level with a specific number.
Step 1
Measure your height in inches and multiply this value by 2.54 to obtain your height centimeters. Weigh yourself in pounds and divide this value by 2.2 to obtain your weight in kilograms.
Assume that you are 71 inches tall. Your height is therefore 71 x 2.54 = 180 cm. Let your weight be 171 lb. Your weight is therefore 171 / 2.2 = 77.7 kg.
Step 2
Compute your BMR with the Harris-Benedict equation if you're male. The Weill Medical College provides this equation for males as follows: BMR = (Weight x 13.75) + (Height x 5.003) - (Age x 6.775) + 66.5.
Assume your weight is 77.7 kg, your height is 187 cm and your age is 52 years. Your BMR is therefore (77.7 x 13.75) + (187 x 5.003) - (52 x 6.775) + 66.5 = 1,718 calories per day.
Step 3
Calculate your BMR with the Harris-Benedict equation if you're female. The Weill Medical College provides this equation for females as follows: BMR = (Weight x 9.563) + (Height x 1.85) - (Age x 4.676) + 655.1.
Assume your weight is 77.7 kg, your height is 187 cm and your age is 41 years. Your BMR is therefore (77.7 x 9.563) + (187 x 1.85) - (41 x 4.676) + 655.1 = 1,552 calories per day.
Step 4
Determine your activity factor from a site like MultiVitamin UK. This allows you to assign a number to represent your activity level.
For example, your activity factor is 1.55 if you engage in moderately heavy exercise three to five times per week.
Step 5
Multiply your BMR by your activity level to obtain your daily energy requirement.
Assume for the example that your BMR is 1,718 calories per day and your activity level is 1.55. Your total energy requirement is 1,718 x 1.55 = 2,663 calories per day.
Things You'll Need
- Tape measure
- Scale
- Calculator
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