If your goal weight is 150 pounds, discuss this weight with your doctor to determine whether it is a healthy weight for you. Luckily, losing weight is based on a series of equations. If you know how many calories you must consume per day to weigh 150 pounds, sticking to this weight-loss formula will place you at your healthy goal weight more quickly than diet and exercise alone.
Calculating BMR
Your basal metabolic rate, or BMR, is the amount of calories you would need to consume per day if you led an entirely sedentary life and never got out of bed. This number is a starting point to determine how many calories you need to consume per day at your current activity level. You can calculate your basal metabolic rate by using a BMR calculator, asking your doctor, or using the Harris-Benedict Equation.
When using the Harris-Benedict equation, use a calculator and pen and paper to plug your specific weight in kilograms, height in centimeters and age in years. For men, plug your information into the following equation: (13.75 x w) + (5 x h) - (6.76 x a) + 66. For women, plug your information into the following equation: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655. Solve the equation to determine your basal metabolic rate, or BMR. To determine how many calories you must consume in these conditions if you were 150 pounds, plug the number "68.03," or the kilogram equivalent of 150 pounds, into "w."
Factoring in Fitness
The lifestyle you lead is another key factor in how to determine how many calories you need. Using the equation you solved using 68.03 as "w," multiply this number, your BMR, by the number that corresponds to your activity level. For example, multiply your BMR by 1.2 if you do almost no exercise during the day. Multiply your BMR by 1.375 if you exercise 1 to 3 times per week, multiply your BMR by 1.55 if you exercise between 3 and 5 days per week, multiply your BMR by 1.725 if you exercise between 6 and 7 days per week, and multiply your BMR by 1.9 if you exercise every day and have a physical job.
Counting Calories
Use the daily caloric intake suited to your age, gender, height and activity level as a guide to determine the quantity of foods you can eat per day. For example, if your caloric intake number is 1500, you will have to consume exactly 1500 calories while doing your usual exercise routine each day. Use a food diary to keep track of the calories you have consumed every day, making sure they do not go over your daily caloric intake number.
Fine-Tuning Your Plan
Finding your daily caloric intake number is a guide to determine how many calories you should eat per day to weigh approximately 150 pounds. The results may not be exact, and if you find you are having difficulty staying at this weight, make minor changes to the caloric intake number to suit your particular metabolism. If you find you are over 150 pounds, subtract 100 calories from your diet. If you find you are under 150 pounds, add 100 calories to your diet.
Member Comments