How to Compute Caloric Energy Needs

Knowing your caloric energy needs is the best way to maintain, gain or lose weight. There are several ways to compute your caloric energy needs, but there is always wiggle room because these calculations and formulas don't take into account certain factors such as age or pregnancy.

Things You'll Need

• Calculator

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Instructions

How to Compute Caloric Energy Needs

• 1

  Calculate your basal metabolic rate. In order to use the simple equation to compute your daily energy needs, you must find your BMR. The BMR is the least amount of calories your body needs to perform life functions, such as breathing and digesting. See the resources section for the BMR formula.

• 2

  Use the Harris-Benedict equation. Like other calculations, such has body mass index and BMR, the Harris-Benedict equation is a rough estimate of what your body needs every day. Multiply your BMR by a Harris-Benedict activity factor, listed in the tips section.

• 3

  Adjust your calculated range for lifestyles. This estimated range doesn't take into account lean body muscle, which requires more calories, pregnancy or age. If you are trying to lose weight, subtract 500 to 1,000 calories per day for a one- to two-pound weight loss per week. If you are trying to gain weight, add 500 to 1,000 calories per day.

• 4

  Read nutrition labels. Once you know about how many calories you need per day, use that information when you food shop. Take notes of what you consume by reading the caloric content on the boxes or cans.