The most important thing to know when creating a weight loss program for yourself is how many calories your body needs on a daily basis. There are many Internet tools and calculators available, but many of them do not disclose the methods they use to come up with their figures. The equation that most nutritionists and physicians use is called the Harris Benedict Equation, and it can be used for people of all activity levels.
Step 1
Obtain current weight and height. The formula is based on these figures, so it is important to get an accurate measurement. Use a reliable scale, first thing in the morning, or use an average of a series of weights. Once you know your height and weight, convert your weight to kilograms by multiplying number of pounds by 2.2. Convert your height to centimeters by multiplying the number of inches by 2.54.
Step 2
Calculate basal energy expenditure using Harris Benedict Equation. For men use the following formula: B.E.E. = 66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)
For women, use the following formula: B.E.E. = 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)
Step 3
Multiply by activity factor. The activity factor is a number between 1.2 and 2.2, and it represents the additional calories burned through activity. A high activity factor indicates that a person is extremely active on a daily basis, or in metabolic distress, such as those suffering infections or burns. The activity factor is on a continuum from less to more active. Determine your activity factor by honestly evaluating your lifestyle, and multiply it by your resting energy expenditure. This final number given represents your daily caloric needs.
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