If you are looking to lose a few pounds, the first step is to determine the number of calories your body needs for day-to-day activities. The Harris-Benedict equation makes it easy, taking into account your weight, height, age, activity level and gender to determine daily caloric needs.
Formula
The equation works by starting with your basal metabolic rate, or the amount of calories you need every day while at rest. After determining BMR, you then multiply that first number by a set number representing the level of exercise you do every week.
Caloric Intake to Maintain Weight
Using the BMR calculator, you can determine the number of calories a man needs to consume every day to maintain his weight. For example, a 30-year-old, 5-foot-11-inch male weighing 195 pounds has a BMR of 1,978. Next, multiply BMR by the number that best represents activity level. If you're sedentary, multiply by 1.2; lightly active, multiply by 1.375; moderately active, multiply by 1.55; extremely active, multiply by 1.725. For moderately active, meaning a man who works out or plays sports three to five times per week, he would require 3,065 calories per day to maintain his weight.
Caloric Intake to Lose Weight
To lose weight, you must burn more calories per day than you consume. The Centers for Disease Control and Prevention says 1 pound of fat consists of approximately 3,500 calories, which means to lose two pounds per week, the moderately active person would need to cut 1,000 calories per day from his diet. It means he should consume 2,065 calories per day.
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