The calories you need depend on your activity level and personal factors such as your age, weight and height. This allows you to calculate the number of calories you burn each day, also known as your daily calorie expenditure rate. Each gender uses a separate procedure to calculate daily calorie expenditure rate because of the gender-specific differences in metabolism. The daily calorie expenditure rate is an essential factor is designing a sensible weight loss program.
Step 1
Weigh yourself with a set of scales that use pounds. Divide this weight by 2.2 to obtain your weight in kilograms. If your weight is 163 lbs., then you would weigh 74.1 kg.
Step 2
Measure your height with a tape measure that uses inches. Multiply this height by 2.54 to obtain your height in centimeters. If you are 66 inches tall, then it is 167.6 cm.
Step 3
Calculate your basal metabolic rate, or BMR. The Harris-Benedict equation provides the BMR for women as follows: (Weight x 9.563) + (Height x 1.850) - (Age x 4.676) + 655.1. Your weight must be in kilograms and your height must be in centimeters. Assume your height is 167.6 cm, your weight is 74.1 kg and your age is 37. You have a BMR of (74.1 x 9.563) + (167.6 x 1.850) - (37 x 4.676) + 655.1 = 1,501 calories per day.
Step 4
Multiply your BMR and your activity factor together to get your daily calorie expenditure rate. MultiVitaminUK provides the activity factors for some typical lifestyles. Let your BMR be 1,501 calories per day. Assume you have a sedentary lifestyle, giving you an activity factor of 1.2. You have a daily calorie expenditure of 1,501 x 1.2 = 1,801 calories per day.
Things You'll Need
- Scales
- Tape measure
- Calculator
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