Knowing how many calories you need per day is important to maintain, lose or gain weight. The amount of calories needed daily differs between people and depends on height, weight, age and daily activity level. Once you know the amount of calories you need each day, you can tailor your diet and exercise plan around this information to reach your fitness or weight loss goals.
Step 1
Weigh yourself and measure your height. Enlist the help of a friend for more accurate results.
Step 2
Calculate your basal metabolic rate (BMR). This determines how many calories you burn each day while sedentary, based on weight, height, age and gender. Use one of the following equations depending on your gender:
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years);
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).
Step 3
Calculate the amount of calories you need per day using the Harris Benedict Equation. Multiply your BMR using with one of the following numbers, depending on your activity level:
Little activity: 1.2;
Light activity: 1.375;
Moderate activity: 1.55;
Intense activity: 1.725;
Extra intense activity: 1.9.
Tips and Warnings
- A pound of fat equals 3,500 calories, so if you want to lose weight you need to reduce your calories consumed or increase your calories burned by 500 per day for a weight loss of 1 pound per week.
- BMR and the Harris Benedict Equation do not take lean body mass into account. This means that the equations underestimate daily calories needed for very muscular people, and overestimate calories needed for obese people.
Things You'll Need
- Scales
- Measuring tape
- Calculator
Member Comments