Losing weight is difficult enough without having to figure out how to count calories and how to properly exercise for optimum benefits. Calorie-restricted diets may look hard, but calculating those calories doesn't have to be a daily chore.
Calorie Counting Basics
Step 1
Know your BMI, or body mass index. To do this, you will need to multiply your current weight by 4.35, then multiply your height in inches by 4.7. Next, simply add these two figures together. Multiply your age by 4.7 and subtract this number from your other number and you have your BMI.
Step 2
Decide what your activity level is. Light activity includes housekeeping and general errands, moderate is physical labor with some lifting and squatting and heavy involves weight lifting, aerobics and other extreme physical exertion for extended periods of time. If you are into light activity, multiply your BMI by 1.375. For moderate, multiply by 1.55, and for heavy activity, multiply by 1.725. Your answer will be the amount of calories you need per day to maintain your current weight.
Step 3
Take your weight maintenance caloric intake and subtract 500. This shows the amount of daily calories you need to take in in order to lose 1 to 2 pounds a week.
Step 4
Know that if you are on a strict weight gain diet, used for people who are underweight, you should take your maintenance weight and add 500 calories. Your weight gain will not be set in stone, however. Weight gain is due to how fast your body metabolizes food, and caloric intake may need to be raised higher than 500 extra calories per day.
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