Calculating recommended daily caloric intake is paramount to any weight loss program. To lose weight, you must create a calorie deficit in that the amount of calories consumed must be less than the amount of calories burned. Your basal metabolic rate, the number of calories your body burns at rest, and your total daily energy expenditure must be calculated to determine the appropriate amount of calories your should consume per day.
Step 1
Weigh yourself via your bathroom scale. Take your weight in pounds and convert it into kilograms by dividing your weight in pounds by 2.2. Multiply your weight in kilograms by 13.7 if you are a male or 9.6 if you are a female. This is your weight variable.
Step 2
Measure your height. Convert your height in inches to centimeters by dividing your height in inches by 2.54. Multiply your height in centimeters by 5 if you are a male or 1.8 if you are a female. This is your height variable.
Step 3
Multiply your age in years by 6.8 if you are male or by 4.7 if you are female. This is your age variable.
Step 4
Take all three of your calculated variables -- weight, height and age -- and plug them into the following formula: (weight variable) + (height variable) -- (age variable). If you are male, add 66 to the product of the aforementioned equation. If you are female, add 655 to the product of the equation. This number is your basal metabolic rate, or the number of calories your body burns at rest.
Step 5
Use the number you calculated for your basal metabolic rate to figure your total daily energy expenditure. Multiply you basal metabolic rate by your activity level multiplier. Identify your activity level multiplier by defining how active you are on a daily basis. If you are most sedentary, meaning little to no exercise, multiply your basal metabolic rate by 1.2. If you engage in light exercise, meaning you play sports one to three times per week, multiply your basal metabolic rate by 1.375. If you are moderately active, meaning you play sports three to five times per week, multiply your basal metabolic rate by 1.55. If you are very active, meaning you exercise daily and vigorous, multiply your basal metabolic rate by 1.725. If you are extremely active, meaning you exercise multiple times a day or are training for a marathon, multiply your basal metabolic rate by 1.9. The product of your basal metabolic rate and your activity level is your total daily energy expenditure.
Step 6
Take your total daily energy expenditure, the total calories your body burns daily, and determine your goal. If your goal is to maintain your weight, you should aim to consume the number of calories equal to your total daily energy expenditure. If your goal is to lose weight, you need to consume fewer calories than your total daily energy expenditure. If your goal is to gain weight, you should consume more than your total daily energy expenditure.
Tips and Warnings
- If you gain or lose more than 5 lbs., recalculate your basal metabolic rate. The basal metabolic rate varies based on the amount of weight your body carries on a daily basis.
- If your goal is to lose weight, do not significantly restrict calorie consumption, as this can slow your basal metabolic rate and defeat your weight loss goal.
Things You'll Need
- Weighing scale
- Measuring tape
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