Many weight loss programs suggest decreasing your daily calorie intake by 250 to 500 calories to encourage weight loss. However, this is only a successful technique if you assume your current intake is appropriate for maintenance. Most individuals who are overweight consume more calories than they need, and therefore have to decrease calorie intake further to see any noticeable weight loss. Fortunately, estimating calorie needs for maintenance is relatively easy.
Step 1
Write down your sex, age, weight (in kilograms), and height (in centimeters). You'll need this information to calculate your basal metabolic rate (BMR), which is your energy expenditure while resting.
Step 2
Use the following equation to calculate your BMR, if you're male: 66 + (13.7 X weight in kg) + (5 X height in cm) -- (6.8 X age in years).
If you're a female, use this equation: 655 + (9.6 X weight in kg) + (1.8 X height in cm) -- (4.7 X age in years).
For example, a 21 year old male who weighs 68.2kg (150 lbs.) and is 177.8cm (70 inches) tall would burn 66 + (13.7 X 68.2 kg) + (5 X 177.8 cm) -- (6.8 X 21) = 66 + 934.44 + 889 -- 142.8 = about 1747 calories a day at rest.
Step 3
Determine additional calorie need based on activity level, by multiplying your BMR by an activity multiplier. If you are sedentary and don't exercise, multiply your BMR by 1.2. If you exercise lightly one to three days a week, multiply by 1.375. If you are moderately active--exercise three to fivedays a week--multiply by 1.55. If you are very active and strenuously exercise six or seven days a week, multiply by 1.725. If you are a competition athlete or exercise two times or more a day, multiply your BMR by 1.9. For example, if this sample male is moderately active, his daily calorie need would be 1747 X 1.55 = about 2708 calories.
Step 4
Subtract 250 calories from your daily calorie requirement in addition to burning at least 250 calories a day from exercise, if you are trying to lose weight, recommends the American Academy of Family Physicians. Creating a calorie deficit of 500 calories a day will burn 3,500 calories a week, which is equivalent to 1 lb.
Step 5
Recalculate your BMR and daily calorie requirement if your weight loss stalls. As your weight changes, your calorie requirements will change.
Tips and Warnings
- To convert your weight in pounds to kilograms, divide by 2.2. To convert your height in inches to centimeters, multiply by 2.54.
- Always consult a physician before starting any diet or exercise program.
Member Comments