As part of a balanced weight loss management program, the USDA recommends that you reduce your caloric intake. Calories are units of energy that are stored in food and used by your body as fuel to carry out essential functions. Exceed the number of calories your body needs, and the excess will become fat. However, if you take in fewer calories than your body needs, you will lose fat. One of the most important steps in reducing your caloric intake is estimating the number of calories your body uses, taking into account your activity level.
Step 1
Calculate your Basal Metabolic Rate, or BMR, using a calculator and the following equation:
For men: 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age in years)
For women: 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years)
The resulting number is your BMR. To convert your weight from pounds to kilograms, multiply by 2.205. To convert your height from centimeters to inches, multiply by 2.54.
Step 2
Calculate your Total Daily Energy Expenditure, or TDEE, by multiplying your BMR by the Activity Multiplier that matches your profile.
For minimal exercise to no exercise, use 1.2.
For exercise one to three days a week, use 1.375.
For exercise three to five days a week, use 1.55.
For exercise six to seven days a week, use 1.725.
If you exercise frequently and have a job that requires frequent manual labor, use 1.9.
The product of your BMR and your Activity Multiplier is your TDEE.
Step 3
Use your TDEE to estimate the number of calories you should eat in a day to achieve your weight management goals. The USDA recommends that you should cut 500 calories from your daily diet to lose 1 lb. per week. For example, if your TDEE is 2,200 calories per day, and you want to lose 1 lb. a week, limit your caloric intake to only 1,700 calories per day.
Tips and Warnings
- In addition to counting calories, the USDA recommends that you reduce portion size, set a goal and engage in regular exercise to achieve your weight management goals.
- The USDA does not recommend exceeding a weight loss program that exceeds 2 lbs. per week. Always discuss any dieting and exercise plans with your physician.
Things You'll Need
- Calculator
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