Weight management can be a tricky subject to grasp. Begin by figuring out your daily caloric intake with the Harris-Benedict Equation, which is based on age, height, weight, gender and activity level.
Basal Metabolic Rate
Your body is continuously performing basic metabolic functions, such as pumping blood and repairing tissue. The number of calories these processes require at rest is called Basal Metabolic Rate, which you'll need to find to figure out your daily caloric intake. For men, the formula is: BMR = 66 + (6.23 x weight in lbs.) + (12.7 x height in inches) - (6.76 x age in years). Use Reference 2 below for quick calculations.
Activity Level
The final step is to determine which exercise category you fall into and multiply your BMR by the corresponding factor. For heavy exercisers, multiply by 1.725. Moderate exercisers of 4 to 5 days, multiply by 1.55. Light exercisers of 1 to 3 days, multiply by 1.375. And if you get little to no exercise, multiply by 1.2.
Doing the Math
Christian is 31 years old, 5 ft. 7 in. and weighs 195 pounds. With the BMR Calculator linked below, you can determine his BMR is 1,921. He lives a sedentary lifestyle, meaning we should multiply his BMR by 1.2. Doing so gives us Christian's daily caloric need of 2,305.
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