How to Calculate My Caloric Needs

Calculating daily caloric needs will give you an idea of how many calories you need to consume each day to lose weight, gain weight or maintain weight. To calculate this, you'll need to find your Basal Metabolic Rate, also referred to as your BMR. You can calculate your BMR with a little math using a method known as the Harris-Benedict Principle. The Harris-Benedict principle is only an estimate as it cannot take into account the minute factors which vary between each person. It can, however, put you on the right track to managing your daily caloric intake.

Instructions

• 1

  Write down the following equation for men: 66 + (6.23 x your weight in pounds) + (12.7 x your height in inches) - (6.76 x your age in years).

• 2

  Write down the following equation for women: 66 + (4.35 x your weight in pounds) + (4.7 x your height in inches) - (4.7 x your age in years).

• 3

  Calculate your daily calorie needs based upon activity level. If your activity level is little or no exercise, multiply the BMR by 1.2. If you exercise one to three times weekly, multiply the BMR by 1.375. If you exercise three to five times weekly, multiply the BMR by 1.55. If you exercise six to seven times weekly, multiply the BMR by 1.725. If you exercise twice daily, multiply the BMR by 1.9.

• 4

  Apply the above rate to your diet; this is the amount of calories your body needs to sustain itself daily. This amount can be increased or lowered by 100 to 500 calories to achieve weight gain or weight loss over a period of time.