Diet and Health Info

You need to determine how many calories you need in a day before you can figure out what your daily calorie goal should be that will result in losing weight.

You can calculate your estimated energy needs using the following formula:

First multiple your current body weight by 12 if you’re a man or by 11 if you’re a woman
Example: 150 lbs. times 12 = 1,800

Next multiple one third of your body weight by the number of hours you’re not asleep (usually 16 hours)
Example: 1/3 of 150 lbs. = 50
50 x 16 hours = 800

Adding together the two results you received above gives your required calories.
Example: 1,800 + 800 = 2,600

The formula above gives you what is called your “Basal Metabolic Rate”. It’s basically the number of calories you use if you just sit around all day. In the example, if you ate 2,600 calories a day and were sedentary you would maintain your weight.

If you consumed 2,100 a day (a reduction of 500 calories) and added enough daily activity to burn 500 calories, you would lose approximately 2 pounds per week.