You're ready to make changes in your diet, but you want to achieve a daily calorie intake that ensures you lose weight while keeping your body healthy. When it comes to calculating daily calorie intake, there are two schools of thought for your number: one based on body weight and another based on basal metabolic rate (known as the Harris-Benedict formula). If you are very active, you may wish to use the Harris-Benedict. If you are just beginning your weight-loss program, the body weight formula may be for you.
Bodyweight Method
Step 1
Using a well-calibrated scale, weigh yourself and record this weight in a diet journal or computer document.
Step 2
Multiply your weight times 12.5 if you wish to achieve fat loss. The resulting number gives you the daily calories you should consume to lose weight.
Step 3
Multiply your weight times 15.5 if you wish to maintain your current weight. The resulting number is the total daily calories you should consume to stay at your weight.
Step 4
Multiply your weight times 18.5 if you wish to gain weight. The resulting number is the amount of calories you should consume each day in order to add muscle or fat to your body.
Harris-Benedict Formula
Step 1
Women: Calculate your basal metabolic rate (BMR)---the total number of calories your body burns each day performing normal functions---through the following formula:
655 + (9.6 X weight in kilograms) + (1.8 X height in centimeters) - (4.7 X age in years) = BMR
Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 pounds
Step 2
Men: Calculate your basal metabolic rate (BMR)---the total number of calories your body burns each day performing normal functions---through the following formula:
66 + (13.7 X weight in kilograms) + (5 X height in centimeters) - (6.8 X age in years) = BMR
Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 pounds
Step 3
Multiply your BMR by your total daily exercise expenditure (TDEE).
Sedentary (very little exercise/activity in a day) = 1.2
Light Activity (you exercise one to three times a week, very low impact) = 1.375
Moderate (you exercise three to five days a week at a moderate pace) = 1.55
Very Active (you engage in strenuous exercise sessions or sports almost every day of the week) = 1.725
Extremely Active (you are training for a marathon/triathlon or are a professional/collegiate athlete) = 1.9
Step 4
Use the resulting number of BMR X TDEE to determine your optimal total daily calorie intake.
Things You'll Need
- Scale
- Calculator
Member Comments