Knowing how many calories you burn each day is crucial information to weight management. Having this information allows you to make informed dietary choices. By eating the same number of calories each day that you burn, you will maintain your weight. Eating 500 calories more than you burn daily will lead to a weight gain of approximately 1 lb. per week. Consuming 500 calories fewer than you burn each day will lead to a weight loss of approximately 1 lb. per week.
Step 1
Determine your basal metabolic rate, or the rate for normal body functions. You can calculate your BMR using an online calculator or you may prefer to calculate your BMR by hand using the following formulas:
Men:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age) = BMR
Women:
655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age) = BMR
Step 2
Multiply your BMR by 0.2 if you are sitting or lying down most of the day, by 0.3 if you are standing most of the day, by 0.4 if you are walking most of the day and by 0.5 if you are performing physical labor the majority of the day.This will determine approximately how many calories your activity burns each day. For example, if your BMR was 1,800, and you spend most of your day sitting, your activity burns approximately 360 calories each day.
Step 3
Add your BMR to the amount of calories that your activity burns each day to determine your daily caloric requirements. For example, if your BMR is 1,800 and your activity burns 360 calories each day, you require approximately 2,160 calories daily.
Things You'll Need
- Calculator
References
- "Handbook of Obesity Treatment"; Thomas Wadden and Dr. Albert Stunkard; 2004
- "Foundations of Nursing"; Lois White et al; 2010
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