Penn's Article On Calculating The Calories You Need

Do the math, it's worth your while...

Percentage of Obese Adult Population

Percentage of obese adult population

Obesity is a problem all over the US but worse in some states than others

Our Introduction To Calculating The Calories You Need

Penn tells you how to calulate how many calories you need based on your sex, weight, height, age, and exercise level. Once you know how many calories you need, you can set your dieting objectives.

How Many Calories Are Right For You?
By: James Penn

In order to lose weight it is essential that you eat fewer calories and that you burn off the excess of your recommended daily allowance each and every day. This means that you should stick to a sensible calorie controlled diet with sensible portion sizes while exercising and being active enough to burn off the food that you are taking in. However, when it comes to counting calories many people on or starting a diet have very little idea as to how many calories is the right amount. So how do you calculate how many calories are needed in your daily diet in order for you to stick to a sensible diet that allows you to lose weight?

The easiest way to do this and determine how many calories are needed is by assessing your calorie need by doing simple math and following the Harris-Benedict formula. This formula gives you your basal metabolic rate; this is the amount that your body will burn off the calories that you take in and is a good estimation as to how calories you should have per day.

Calculating your BMR

Your basal metabolic rate is the amount of energy that your body needs in order to function properly. Think of your body as being like a car needing gas in order to get you from place to place and for it to stop running out of gas and coming to a standstill. It can be surprising what we use the calories for, for example just breathing and other similar functions will use up around 60% of the calories that we ingest throughout the day. Other factors that have to be taken into account when figuring out what your BMR are your age, your sex, height and weight.

When calculating your BMR this is the formula that you should follow and it is different for both men and women, this formula also should only be applied to adults.

For women the formula is 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

For men the formula is 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Step two of the calculation is based upon the amount of activity that you do, this will then lead to your BMR score and the amount of calories that you need per day.

If you donít take exercise on a regular basis then BMR x 20%

If you take part in light exercise then BMR x 30%

If you exercise intently almost everyday then BMR x 50%

For those people who workout say in competition for sports or who have very demanding physical jobs then BMR x 60%

It is important that as you lose weight on your diet you should take this into account and recalculate using this formula in order to find your new BMR.

The number that you get from this formula is the number of calories that should be eaten on a daily basis in order to remain the same weight as you are. If you want to lose weight then you will need to eat fewer calories than the formula suggests.

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