We all know that it's a good idea not to overindulge in calories, but the actual "correct" amount of calories to consume in a day is somewhat of a mystery. Although food boxes base percentages on a 2,000-calorie-a-day diet, many people don't need to consume that many calories. In addition, since the only way to lose weight is by burning calories and reducing caloric intake, even fewer calories are needed to lose weight. Fortunately, you can calculate the exact number of calories you need to function and to achieve your nutritional goals.
Step 1
Weigh yourself immediately after using the bathroom in the morning, before you eat or drink anything. This figure is generally the least you'll weigh at any point in the day, and it is the easiest way to consistently measure your weight.
Step 2
Use your tape measure to measure your height. Leave your shoes off so as to get the most accurate height measurement possible.
Step 3
Calculate your basal metabolic rate, or BMR. This number is used to determine your caloric needs.
If you're a woman, multiply your weight in pounds by 4.35, your height in inches by 4.7, and your age in years by 4.7. Add your weight and height numbers together, then add 655 to the result. Subtract your age number from this sum, and the final number is your BMR.
If you're a man, you'll multiply your weight by 6.23, your height by 12.7, and your age by 6.8. Similar to the calculation for women, add the height and weight numbers; however, you'll only add 66 to the sum. The BMR is still calculated by subtracting the age number from the sum you just produced.
Step 4
Incorporate your BMR into the Harris-Benedict equation, which is how you'll determine your total calories needed. The Harris-Benedict equation adjusts for your activity, so multiply your BMR by a factor that best represents your activity level. Use 1.2 if you don't exercise, use 1.375 if you exercise once or twice a week, use 1.55 if you work out three to five times a week, use 1.725 if you're active every day, and use 1.9 if you have a physical job. The resulting number is the number of calories you need in order to maintain your current weight.
Step 5
Determine your actual number of calories needed by combining the figure given by the calculation with your nutritional goals. For example, if you want to lose a pound a week, subtract 500 calories from the calculated number. If you want to lose 2 lbs. a week, take 1,000 from the number given by the calculation. Do nothing if you don't want to gain or lose weight.
Step 6
Adjust your caloric intake numbers as your weight changes. As you begin to drop weight, run the calculation to determine how many calories you need to consume at your new weight. You'll also need to do this as your activity level changes.
Tips and Warnings
- As much fun as math can sometimes be, you don't need to do these calculations at all. You can always use LIVESTRONG.com's Daily Plate, which does the math for you. Just enter your height, weight, activity level and age, and the website takes care of the rest. You can also use the site to track your food intake and see how close you come each day to hitting your nutritional goals.
- Don't become so obsessed with calories that you forget why you're dieting in the first place. Your calorie count is just a number. Focus on making healthier choices and your weight will take care of itself.
Things You'll Need
- Scale
- Tape measure
- Calculator
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