If you’ve ever struggled with your weight you’ve probably asked yourself How many calories should I eat answer to this question depends on whether you want to lose gain or maintain weight. The following steps will outline exactly how to find out
– 1 –
First find out how many calories you naturally burn in a given day without doing any activity. This is called the basal metabolic rate. There are calculators on the Internet that can help you find this number. However you can also find it manually using the following equations:
For Women: 655 + (4.35 x weight in pounds) + (4. 7 x height in inches) – (4. 7 x age in years)
For men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6. 8 x age in years)
This is more accurate than calculating how many calories should I eat based on body weight alone.
– 2 –
Then use your BMR you can determine your daily calorie needs based on activity level. This is calculated using the Harris Benedict Equation. Again there are calculators that can help you find this figure but the exact equation is as follows. If you are:
Sedentary (little or no exercise): BMR x 1.2
lightly active (light exercise 1-3 days / week): BMR x 1.375
moderately active (moderate exercise 3-5 days / week): BMR x 1. 55
Very active (hard exercise 6-7 days a week): BMR x 1 725
Extremely active (very hard exercise and very physical job): BMR x 1.9
Once you have selected the activity level and multiply your BMR by the competent. number you will get the number of calories you need to consume each day to maintain your current weight.
– 4 –
Now to answer the “how many calories should I eat?” One pound equals 3 500 calories. So to lose a dime you must reduce your calorie intake by 500 calories per day (or burn an extra 500 calories per day) to lose one pound per week. If you want to gain weight you will increase your daily caloric intake by 500 calories to gain one pound per week. You can adjust this figure to lose or gain weight faster.
Tips and Warnings
After a calorie controlled diet along with exercise is the best way to lose weight and keep it off.”