You may be happy with your current weight, but it's tricky not to gain or lose a few pounds. Luckily, you can use a math equation to keep your weight in check. If you've found a goal weight you'd like to stick with, calculate your basal metabolic rate. Multiply your basal metabolic rate by the number that represents your activity level, and this is the amount of calories you should be consuming per day to maintain your current weight.
Basal Metabolic Rate
Basal metabolic rate, also known as BMR or basal energy expenditure, is the amount of calories that an individual would have to eat to maintain his current weight with no physical activity whatsoever. Most people do participate in physical activity throughout the day, so this calculation is not an accurate reading of how many calories you need to consume. The Harris-Benedict equation is a concise way to determine BMR. For men, the equation is:
(13.75 * w) + (5 * h) - (6.76 * a) + 66
For women, the equation is:
(9.56 * w) + (1.85 * h) - (4.68 * a) + 655
Plug in your weight in kilograms for w, your height in centimeters for h and your age in years for a. Calculate the equation to determine your basal metabolic rate.
Calculating Calorie Intake
Your basal metabolic rate is the number of calories you could eat per day if you never got out of bed, but because physical activity burns calories, it is necessary to factor in your physical activity. If you exercise rarely and have a job in an office or setting that allows you to sit, multiply your BMR by 1.2. If you exercise between one and three times a week, multiply your BMR by 1.375. If you exercise between three and five times a week, multiply your BMR by 1.55. If you exercise between six and seven times a week, multiply your BMR by 1.725, and if you exercise every day and have a physical job, multiply your BMR by 1.9. The product of these two numbers is the caloric amount you should consume per day to maintain your current weight.
Fine-Tuning Caloric Intake
Calculating basal metabolic rate by using the Harris-Benedict equation is a guideline for the amount of calories to consume per day, but sometimes metabolism and physical activity change, allowing you to burn these calories more quickly. Some individuals experience the opposite, allowing them to burn fewer calories than expected, which would lead to eventual weight gain. If you find you are still losing weight, add 100 calories to your daily diet, or burn 100 less calories per day. If you are still gaining weight, subtract 100 calories from your diet, or burn 100 extra calories in your daily workout.
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