You can use a simple mathematical formula to find out how many calories you need daily to maintain your weight. To calculate your daily caloric needs, you first need to find out your basal metabolic rate. The BMR is an estimate of how many calories your body burns for basic functions such as respiration, digestion and circulation. You can multiply your BMR by your daily activity level to come up with a rough estimate of the number of calories you need to stay at your current weight.
Step 1
Weigh yourself, and measure your height. If you need help to measure your height, have someone stretch a tape measure from the floor to the top of your head while you stand against a wall. Weigh yourself in your underwear, and take off your shoes when you measure your height.
Step 2
Calculate your BMR. For women the equation is as follows: 655 + (your weight multiplied by 4.35) + (your height in inches multiplied by 4.7) - (your age multiplied by 4.7). For men the equation is: 66 + (your weight multiplied by 6.23) + (your height multiplied by 12.7) - (your age multiplied by 6.8). Record the answer to the equation.
Step 3
Plug your BMR into the Harris Benedict Equation, which uses your activity level to determine how many calories you should consume per day. If you are sedentary, multiply your BMR by 1.2. If you are lightly active and exercise one to three times per week, use 1.375. If you are moderately active and exercise three to five days per week, use 1.55. If you are very active and exercise intensely for six to seven days per week, use 1.725. If you are extremely active and train intensely all week, use 1.9.
Tips and Warnings
- One pound equals 3,500 calories, so if you want to lose a pound a week, subtract 500 calories from your daily eating plan.
- Doctors recommend losing or gaining no more than 2 lbs. per week.
Things You'll Need
- Scale
- Tape measure
- Calculator
- Pencil
- Paper
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