The number of calories you need to eat to maintain your weight is equal to the number of calories you burn. The rate at which you burn calories without exercising is known as your resting metabolic rate (RMR.) You can estimate your RMR with a formula that uses your age, weight, height and sex. This will provide the approximate number of calories you need to eat each day, assuming you don't exercise.
Step 1
Weigh yourself in pounds with a scale. Divide your weight in pounds by 2.205 to obtain your weight in kilograms (kg.)
Step 2
Measure your height in inches with a tape measure. Multiply your height in inches by 2.54 to obtain your height in centimeters (cm.)
Step 3
Calculate your RMR if you're female. This is provided by the formula RMR = (6.25 x height in cm) + (9.99 x weight in kg) - (4.92 x age in years) - 161. This formula provides the number of calories that a woman needs to eat each day.
This example assumes you're a 37 year old female who is 171cm in height and weighs 63kg. Your RMR is (9.99 x 63) + (6.25 x 171) - (4.92 x 37) - 161 = 1,355 calories per day.
Step 4
Calculate your RMR if you're male. This is provided by the formula RMR = (6.25 x height in cm) + (9.99 x weight in kg) - (4.92 x age in years) + 5. This formula provides the number of calories that a man needs to eat each day.
This example assumes you're a 43 year old male who is 175cm in height and weighs 71kg. Your RMR is (9.99 x 71) + (6.25 x 175) - (4.92 x 43) + 5 = 1,596 calories per day.
Things You'll Need
- Scale
- Tape measure
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