According to the data collected from the National Health and Nutrition Examination Survey (NHANES) 2001 to 2004, at least two-thirds of the American population is overweight or obese. Despite all of the articles to the contrary, weight gain is usually a simple situation of taking in more calories that the body can expend. Physicians will usually recommend two simultaneous approaches to losing weight: diet and exercise. But before you can begin, you need to calculate how many calories your body actually needs and work from there.
Step 1
Calculate what your total daily energy expenditure is in calories using the Harris Benedict formula. While the average caloric requirement for men and women is usually around 2000 calories, it can vary quite a bit by gender, age, weight, total body surface, diet, body temperature, external temperature and amount of activity.
For women, calculate your basal metabolic rate using the following formula: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years). Note that 1 inch equals 2.54 cm and 1 kilogram equals 2.2 lbs.
For instance, for a 30-year-old female who is 5'6" (167.6 cm) tall and weighs 120 lbs. (54.5 kg) the BMR would be calculated as: 655 + (9.6 x 54.5) + (1.8 x 167.7) - (4.7 x 30) = 655 + (523) + (523) - (141) = BMR = 655 + 623 + 302 - 141 = 1339 calories per day.
Step 2
For men, calculate your basal metabolic rate using the following formula: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years). Note that 1 inch equals 2.54 cm and 1 kilogram = 2.2 lbs.
For instance, for a 30-year-old male who is 5'6" (167.6 cm) tall and weighs 120 lbs. (54.5 kg) the BMR would be calculated as: 66 + (13.7 x 54.5) + (5 x 167.7) + (6.8 x 30) = 66 + (746) + (838) - (204) = BMR = 66 + 746 + 838 - 204 = 1446 calories per day.
Step 3
Multiply your BMR results by the following activity multiplier: Sedentary = BMR X 1.2 (little or no exercise, desk job); Lightly active = BMR X 1.375 (light exercise/sports one to three days/wk);
Moderate active = BMR X 1.55 (moderate exercise/sports three to five days/wk); Very active = BMR X 1.725 (hard exercise/sports six to seven days/wk) and Extremely active = BMR X 1.9 (hard daily exercise/sports and physical job or 2 X day training, such as a marathon or contest).
Step 4
A woman should calculate her BMR of 1339 by a very active multiplier for a result of 2309 calories per day. A man should calculate his BMR of 1446 by a very active multiplier for a result of 2494.35 calories per day.
Tips and Warnings
- Be honest with your beginning calculations and weights. Use the most appropriate activity multiplier.
- Avoid fudging on your height weight or other measurements.
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