According to the Weight Control Information Network, 66 percent of adults in the United States are either overweight or obese. This is a problem because overweight and obesity can lead to health problems such as diabetes and strokes. In order to lose weight, you will need to know how many calories you should be eating each day, so that you can decrease your calories for weight loss. Even if you only want to maintain your weight calculating the number of calories your body needs to maintain your weight will help you know about how much you should be eating.
Steps to Calculating Your Calories
Step 1
The Harris-Benedict equation can be used to calculate how many calories your body burns each day. The first step is to weigh yourself on a scale with your shoes off and all heavy clothing, such as winter coats, removed. Write down your weight in pounds.
Step 2
Next you need to find out your height in inches. This can be done at the doctor's office or at home by having a friend hold a tape measure length-wise behind you as you stand straight with your shoes off. Write your height in inches down.
Step 3
On a piece of paper you will need to write out the Harris-Benedict formula so that you can plug in your information and use a calculator to find out the number of calories you need each day. Write this formula down for women: 655 + (4.4x Weight in pounds) + (4.6x Height in inches) -- (4.7x Age in years). For men, write this formula: 655 + (6.2 x Weight in pounds) + (12.7 x Height in inches) -- (6.8 x Age in years).
Step 4
Now put your height, weight and age in the appropriate equation for your sex and use the calculator to come up with a number. Write this number down.
Step 5
The final step is to multiply your specific number by an activity factor to account for how much exercise you do. If you do not exercise, multiply your number by 1.2. If you do light exercise, multiply by 1.375 and if you are moderately active, multiply by 1.55. If you are an athlete and do heavy exercise each day, multiply your number by 1.725. Your final number is how many calories your body needs, on average, each day. For weight loss you can subtract calories and eat less or for weight gain you can add calories and eat more.
Things You'll Need
- Scale
- Measuring tape
- Pen or pencil
- Paper
- Calculator
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