The amount of calories you should consume is based on your age, height, gender and activity level. By calculating your body mass index, or BMI, you can find out whether you need to gain, lose or maintain your weight.
Body Mass Index
Your BMI is a measure of your body fat based on your height and weight. This calculation determines whether you're underweight, at a normal weight, overweight or obese.
Basal Metabolic Rate
Basal metabolic rate, or BMR, uses your height, weight, age and gender to estimate your daily caloric needs. The formula you use depends on your gender. Women use this formula: 665 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR. Men input their data into this equation: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year) = BMR.
Harris Benedict Equation
The Harris Benedict equation multiplies your BMR by your activity level to determine the number of daily calories you need to maintain your current weight. Multiply your BMR by 1.2 if you're inactive, 1.375 if you exercise once to three times a week, 1.55 if you work out three to five days a week or 1.725 if you exercise six to seven days a week.
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