You can estimate your daily caloric needs using the Harris-Benedict equation. It is based on age, height, weight, gender and activity level, and will give you an accurate idea of how many calories you should consume every day to maintain your weight.
Basal Metabolic Rate
Finding your basal metabolic rate -- the scale by which your body performs simple metabolic functions at rest -- is the first step in determining your body's caloric needs. For men, the formula is: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years).
Activity Level
Multiply your BMR by the factor that best corresponds to your weekly activity level. For sedentary; multiply by 1.2; light exercisers, multiply by 1.375; moderate exercisers, multiply by 1.55; and heavy exercisers, multiply by 1.725.
Doing the Math
For example, a 56-year-old man who is 5 feet 7 inches tall and weighs 170 pounds has a BMR of 1,595. If he gets little exercise, multiply his BMR by 1.2. He would need to consume 1,914 calories per day to maintain his weight.
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