Caloric needs can be accurately measured several ways through complex, expensive techniques. However, these methods are not practical or necessary for if you're just trying to lose weight. Fortunately, there are also several different equations to estimate caloric needs for hospitalized patients, healthy adults, healthy children and other groups. Nutritional Assessment explains that a committee even formed equations for weight maintenance of overweight adults. Since body composition and metabolism differ between men and women, the equations are different as well. You can calculate how many calories you need to lose weight by first calculating how many calories you need to maintain your weight, then subtracting 500 to 1,000 calories for weight loss.
Calories for Men to Lose Weight
Step 1
Complete the weight and height equation. Multiply your weight in kilograms by 13.7. Then multiply your height in meters by 416. Add these two numbers together.
Step 2
Complete your activity equation. Multiply your answer from Step 1 by your physical activity coefficient. If you are sedentary, use 1.00. Use 1.12 in the equation if you are slightly active; 1.29 if you are active; or 1.59 if you are very active.
Step 3
Complete your age equation. Multiply your age in years by 10.1 and subtract this number from 1086.
Step 4
Calculate caloric needs. Add your answers from Step 2 and Step 3. This will show you an estimate of your caloric needs to maintain your weight. Krause's Food & Nutrition Therapy recommends subtracting 500 to 1,000 calories per day for weight loss.
Calories for Women to Lose Weight
Step 1
Complete the weight and height equation. Multiply your weight in kilograms by 11.4. Then multiply your height in meters by 619. Add these two numbers together.
Step 2
Complete your activity equation. Multiply your answer from Step 1 by your physical activity coefficient. If you are sedentary, use 1.00; use 1.16 in the equation if you are slightly active; 1.27 if you are active; or 1.44 if you are very active.
Step 3
Complete your age equation. Multiply your age in years by 7.95 and subtract this number from 448.
Step 4
Calculate caloric needs. Add your answers from Step 2 and Step 3. This will show you an estimate of your caloric needs to maintain your weight. Krause's Food & Nutrition Therapy recommends subtracting 500 to 1,000 calories per day for weight loss.
Tips and Warnings
- Start with conversions. Before working on the equation, divide your weight in pounds by 2.2 to get kilograms. Multiply your height in inches by 0.0254 to find your height in meters.
- Do not use these equations if you are not overweight. They are only accurate if your BMI is greater than 25.
References
- "Nutritional Assessment;" Robert D. Lee and David C. Nieman; 2007
- "Krause's Food & Nutrition Therapy;" L. Kathleen Mahan and Sylvia Escott-Stump; 2008
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