The amount of calories you eat each day determines your weight gain, weight loss or maintenance at your current weight. Calories provide your body with energy for activity. Eating the right number of calories in a healthy diet helps to you maintain the proper weight.
Step 1
Calculate your basal metabolic rate, or BMR, which is the amount of calories you need each day for proper bodily function. Men use the equation: 66 + (6.23 times weight in pounds) + (12.7 times height in inches) - (6.8 times age in years). Women use the equation: 655 + (4.35 times weight in pounds) + (4.7 times height in inches) – (4.7 times age in years).
Step 2
Calculate the number of calories you burn, based on your activity level. If you are sedentary and participate in little to no exercise, multiply your BMR by 1.2. If you participate in moderate exercise three to five times a week, multiply your BMR by 1.375. If you participate in very hard exercise, every day of the week, multiply your BMR by 1.9.
Step 3
Eat the number of calories calculated to maintain your current weight. This should be your intake level each day, as long as you remain at the same level of activity.
Step 4
Subtract 250 to 500 calories from your calculated calorie amount if you wish to lose weight. This creates a small daily calorie deficit, which adds up each week. For every 3,500 calories lost, you can lose 1 lb. of weight.
Step 5
Add 250 to 500 calories to your calculated calorie amount if you wish to gain weight. This is often done with patients who are medically underweight and have been advised by doctors to gain weight. Choose calories from healthy sources, such as fruits, vegetables and whole grains.
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