To aid in losing weight, use your math skills to determine your daily caloric intake. Once you find the amount of calories it takes to sustain your current weight, you can fine tune this number depending on whether you would like to lose weight, keep your constant weight, or gain weight. Find your caloric intake for your particular height, weight, gender and activity level.
Step 1
Consider your gender. If you are female, write down the following equation, known as the Harris-Benedict Equation, on a piece of paper: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655. If you are male, write down the following equation: (10 x w) + (6.25 x h) - (5 x a) + 5.
Step 2
Plug in the letters. For "w," fill in your weight in kilograms. For "h," fill in your height in centimeters. For "a," fill in your age in years.
Step 3
Calculate the equation. Multiply the numbers in the parenthesis first, and write the product just underneath the equation. Then, add the first and second number together, then subtract that from the third number. Next, add this to the final number. This number if your basal metabolic rate, determining how many calories you would need every day to maintain your weight if you were completely sedentary.
Step 4
Determine your level of activity. If you get very little exercise and work at a desk, multiply your basal metabolic rate by 1.2. If you do light exercise 1 to 3 days per week, multiply by 1.375. If you exercise 3 to 5 days per week, multiply your basal metabolic rate by 1.55. If you exercise 6 to 7 days per week, multiply by 1.725. If you exercise every day and have a physical job, multiply your basal metabolic rate by 1.9.
Step 5
Write down the product in your food diary, or on a piece of paper. This is the number of calories you should be consuming per day to maintain your current weight.
Tips and Warnings
- Eating fewer calories than your determined intake will cause you to lose weight, and eating more will cause you to gain weight.
- Consult a doctor before going on any type of food-restricting diet.
Things You'll Need
- Calculator
- Pen
- Paper
Member Comments