You can lose 1 lb. of body fat by cutting 500 calories from your daily diet for one week. A pound of body fat is equal to 3,500 calories, so cutting those calories from the food you normally eat to maintain your current weight is all it takes to lose a single pound. To keep that pound off after it is lost, recalculate the calories needed to maintain your reduced body weight. To find the number of calories you need to sustain your current weight, use the Harris-Benedict equation. This equation has different formulas for women and men, and it varies according to your physical activity.
Formula for Women
Step 1
Weigh yourself and then convert pounds to kilograms by multiplying by .4536. Multiply this number by 9.563 for the first part of the Harris-Benedict equation and write it down on a notepad.
Step 2
Measure your height in centimeters and multiply it by 1.850 for the second part of the equation. If you do not have a metric tape measure, multiply your height in inches by 2.54 to get the metric equivalent. For example, if you are 5 feet 6 inches tall, convert that to 66 inches and then multiply by the conversion rate to get 167.64. Write this down on your notepad as the second part of the equation.
Step 3
Multiply your current age by 4.676 as the third part of the equation.
Step 4
Add all three parts together plus 655.1. This number represents your resting calorie usage, or basal energy expenditure (BEE).
Step 5
Multiply your BEE by your activity factor. This factor is 1.2 if you do not exercise and 1.375 if you exercise lightly one to three times weekly. If you get moderate exercise three to five days a week, multiply by 1.55. If you are very active, multiply by 1.725 for daily hard exercise or 1.9 for very hard daily exercise, such as an intensely physical job or sports training. The result of this part of the equation is your number of calories needed to maintain your current weight.
Step 6
Subtract 500 calories from your equation results and take in that many calories each day for a week to lose 1 lb.
Formula for Men
Step 1
Measure your current weight and then convert pounds to kilograms by multiplying by .4536. Multiply the result by 13.75 and record your result.
Step 2
Multiply your height, as measured in centimeters, by 5.003 and record this below your weight result. Convert your height in inches to centimeters manually by multiplying by 2.54 if you do not have access to metric tools. For example, if you are 6 feet tall, convert that to 72 inches and then multiply by 2.54 to get 182.88.
Step 3
Multiply 6.775 by your current age and record it below your height result.
Step 4
Add all three parts together and then add 66.5 to the total to get your BEE. Multiply your BEE by the appropriate activity factor, as outlined in Step 5 under "Formula for Women." This is your daily calorie intake requirement for weight maintenance.
Step 5
Subtract 500 calories from your maintenance intake and eat that many calories daily for a week to lose 1 lb.
Things You'll Need
- Metric tape measure (optional)
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