The amount of calories that you need to consume each day varies upon your exercise level, body weight, gender and weight goals. If you are aiming to maintain your weight, you should eat as many calories as you burn each day. People wishing to lose weight should reduce their caloric intake by 500 to 1,000 calories less than they burn daily to lose 1 lb. to 2 lbs. per week. Those wanting to gain weight should increase their caloric intake by 250 to 500 calories more than they burn daily to gain 1/2 lb. to 1 lb. weekly.
Step 1
Weigh yourself on a bathroom scale. Multiply your weight in pounds by 10 if you are female and by 11 if you are male to determine your base caloric requirements. For example, if you are a male weighing 180 lbs., your base caloric requirement is 1980.
Step 2
Determine the amount of calories your daily activity burns by multiplying your base caloric requirement by 0.2 if you sit most of the day, 0.3 if you stand most of the day, 0.4 if you walk most of the day and 0.5 if you perform physical labor most of the day. For example, if your base caloric requirement is 1980 and you walk most of the day, your activity burn is approximately 594 calories.
Step 3
Multiply your base caloric requirement by 0.1 to determine the approximate number of calories you burn by digesting food. For example, if your base caloric requirement is 1980, you burn approximately 198 calories digesting food.
Step 4
Add your base caloric requirement, the amount of calories your daily activity burns and the amount of calories you burn digesting food to determine the total number of calories you need to consume daily to maintain your weight. For example, if your base caloric requirement is 1980, your daily activity burns 594 calories and you burn 198 calories digesting food, you need to eat approximately 2,772 calories daily to maintain your weight.
Things You'll Need
- Bathroom scale
- Calculator
References
- "Foundations of Nursing"; Lois White, Gena Duncan and Wendy Baumle; 2010
- "Handbook of Obesity Treatment"; Thomas A. Wadden PhD and Albert J. Stunkard MD; 2004
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