So. Wanna know how many calories you need per day? According to this formula (known as the Harris-Benedict principle), which determines your BMR, or Basal Metabolic Rate, I need 2,380.53 calories each day to maintain my current weight (no thank you). Check it out!


Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.

Calculate Activity - Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 1.2
If you are lightly active: BMR x 1.375
If you are moderately active (You exercise most days a week.): BMR x 1.55
If you are very active (You exercise daily.): BMR x 1.725
If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9

"The result of this formula will be the number of calories you can eat every day and maintain the weight you are currently at. In order to lose weight, you'll need to take in fewer calories than this result."

Handy stuff, huh?