Determine Your Daily Calorie Intake
In our society there is a health problem that is growing, literally and figuratively- obesity is now a leading contributor to most health problems and it is one that can be controlled easily. A good starting point, whether you need to lose a lot of weight, or just a little, it to know how much you should be consuming. You can also use this information if you just want to keep your weight, or even if you want to gain some weight. So here is a very easy- to- use formula to quickly figure out how many calories you should consume per day to maintain your weight. This is determined by your weight and how active you are each day.
You will Need :
- pen and paper
Weigh yourself, because the formula is based on your weight.
Now multiply your weight by 10. For our example I will use myself, if you weigh 120 lbs: 120 x 10 = 1200.
Now multiply the product [of your weight X 10]by 1.2 to 1.4 for a sedentary person, 1.4 to to 1.6 for moderately-active people, and if you are very active (at least an hour a day) multiply the product by 1.6 to 1.8.
For our example, that 120-lbs person will multiply 1200 by 1.2 (= 1440), and 1200 by 1.4 (= 1680) for a sedentary person. If they are moderately active they multiply 1200 by 1.4 (= 1680), and 1200 by 1.6 (= 1920). For very active individuals, multiply 1200 by 1.6 (= 1920), and 1200 by 1.8 (= 2160). Those numbers equal the range of calories needed daily to maintain your weight for sedentary, moderately-active, and very-active people.
For people who want to lose weight, consume the lower number of calories given for your activity level. If you are just trying to maintain your weight, stay between those two numbers, and to gain weight consume the highest number of calories for your activity level.
Tips & Warnings
- If you have more than 20 lbs to lose or are very overweight for your height, you can simply do the formula and use your goal-weight instead of your actual weight. Let’s just say that you weight 142 lbs, and you want to weigh 120- start with 120, like the example (then I’ve done the math for you!).
- For those of you that want to gain some weight, do the same thing, only your goal weight will be higher and your calories will be greater. Let’s say you are 120 lbs and you want to put on 15 lbs, then do the math for the goal weight, which in this case is 135, based upon your level of exercise/activity.
- Check with your doctor if you have any health concerns, issues or questions.
- Also check with your doctor if you are starting an exercise program or cutting your calories back and need to lose more than a few pounds.