A calorie is a measure of the energy that food provides. To lose weight you must burn more calories than you consume. Accurate calculation of how many calories you need will help you know how many to cut from your diet to lose weight. Whichever diet you choose, as long as calories taken in are less than the calories used, you will lose weight. This article uses Mifflin and St. Jeor formula, which was found by the American Dietetic Association to be the most accurate, to find someone’s basal metabolic rate (BMR), which is the number of calories burned while at rest.
Step on the scale to gain weight.
Convert weight to kilograms, using an online converter (see Resources).
Multiply your weight in kilograms by ten.
Convert your height, in inches, to centimeters, using an online converter (see Resources).
Multiply your height in centimeters by 6. 25.
Add the sum of step 3 to the sum of Step 5.
Multiply your age in years 5.
Pull this number from the sum in Step 6.
Pull 161 from the rest in step 8 and you have your daily calorie needs. This is the number of calories your body burns during a normal day.
Sample 150 pounds Woman
Use that as a 5-foot-5-inch tall, 25-year old woman who weighs 150 pounds. Multiply her weight in kilograms, with 10:
68.03 x 10 = 680.3
Multiply her height, in. Centimeters, with 6. 25 :.
165.1 x 6.25 = 1,031. 875
Enter the result in Step 1 to the result in Step 2:
680.3 + 1.031. 875 = 1712. 175
Multiply her age by 5 and then subtract that number from the result in step 3:
25 x 5 = 125
1712. 175-125 = 1587. 175
Subtract a further 161 from the sum in step 4 to get her basic daily caloric needs:
1587. 175-161 = 1426. 175 calories
Tips and Warnings
This formula is slightly different for men: 10 x weight (kg) + 6 25 x height (cm) -. 5 x age (y) + 5
Calories count, but it is also important to make sure your diet consists of a healthy balance of protein, fats, fruits, vegetables and carbohydrates. Adding aerobic exercise will speed your weight loss by increasing the basic calorie needs.
Daily calorie intake should never fall below 1 200. Doing so can actually slow down weight loss. Too few calories can cause the body to start using muscle as fuel.