How Many Calories Are You Really Eating?
How Many Calories Do You Need?
1. Calculate your basal metabolic rate (BMR), the amount of energy your body burns doing such basic functions as breathing and circulating blood.
- If you're under age 30: (0.0621 x your weight/2.2 + 2.0357) x 240 = BMR
- If you're over age 30: (0.0342 x your weight/2.2 + 3.5377) x 240 = BMR
2. Figure out your activity level.
- You rarely exercise: 1.3
- You get some exercise every day, but it's generally light, such as walking or playing golf: 1.5
- You do high-intensity workouts such as spinning, playing tennis, and skiing almost every day: 1.7
3. Multiply your activity level by your BMR. The total is your daily calorie requirement. To maintain your weight, stick as closely as you can to that number.
Too much math?
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