Everyone knows that in order to maintain or lose weight, you must keep a close eye on your caloric intake. However, the number of calories we consume varies between each person. So, how to you figure out what your magic number is? Well, in order to find that number, you must first understand what factors must be included in the equation. The formula is called the Harris-Benedict principle, which provides you with your basal metabolic rate, or BMR. Essentially, your BMR is the amount of energy your body needs in order to function. Interestingly, we use about 60% of the calories consumed each day for basic body functions. The other factors that influence your BMR are height, weight, age and sex. So, here how you calculate your BMR:

STEP 1:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

STEP 2: Determine Your Activity Level

* If you are sedentary : BMR x 20 percent

* If you are lightly active: BMR x 30 percent

* If you are moderately active (You exercise most days a week.): BMR x 40 percent

* If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

* If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

STEP 3:
Add the results of step 1 to the results of step 2. This number is the amount of calories you can eat every day to maintain your current weight. Obviously, if you want to lose weight, you will have to take in less calories than this number. *Of importance, as you lose weight, you will need to re-calculate the formula to assess your new BMR.

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