Losing weight doesn't need to be a mystery, because it's actually based on mathematical equations. Once you know how many calories you need to eat per day and how many calories are in your favorite foods, you can be in complete control of your weight at all times. Based on a number of personalized factors, your caloric intake will be tailored to you, unlike the 2,000-calorie estimate listed on the side of every nutritional label in the grocery store.
Step 1
Determine how many calories you need per day to maintain your current weight. Use the Harris-Benedict equation to determine the amount of calories you need to consume to maintain your current weight without any exercise. For men, use the following equation: (13.75 x w) + (5 x h) - (6.76 x a) + 66. For women, use the this equation: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655. "W" is weight in kilograms, "h" is height in centimeters, and "a" is age in years. Solve the equation to determine your BMR.
Step 2
Factor in your activity level. The amount of physical activity you engage in per week must be included to determine how many calories you should consume per day to determine your current weight. If you exercise rarely, multiply your BMR by 1.2. If you exercise one to three days a week, multiply your BMR by 1.375. If you exercise three to five days a week, multiply your BMR by 1.55. If you exercise six to seven days a week, multiply your BMR by 1.725. If you exercise every day and work at a physically strenuous job, multiply your BMR by 1.9.
Step 3
Count calories according to serving size. Nutrition labels base their calorie percentages on a 2,000-calorie diet, which most individuals do not require. Instead, stick to the serving size and count the number of calories in each serving. Do not pay attention to the percentages, as you require your own unique caloric intake to maintain your weight.
Step 4
Record your progress in a food diary. Mark down all the calories you have eaten in a notebook to make sure you are eating the correct amount for your height, weight, age, gender and activity level. If you want to lose weight, decrease your caloric intake by 500 calories per day. If you want to gain weight, increase your caloric intake by 500 calories per day.
Step 5
Amp up your exercise when you consume more calories. If you are going out to a restaurant and splurge on calories, ask for the nutritional information at the restaurant before leaving. Add these calories to your list of calories you consumed during the day. If you are over your caloric intake number, burn this number of calories by exercising to even out your caloric intake for the day.
Tips and Warnings
- Make your food diary a pocket-sized notebook so you can bring it everywhere you go.
- Consult your doctor before going on any weight loss regimen, especially if you have any health problems.
Things You'll Need
- Calculator
Member Comments