1. Calculate your weight in kilograms (Your weight in pounds ÷ 2.2)
2. Your basal metabolic rate (BMR) is the number of calories your body needs every day to be alive. This is approximately 1 calorie per kilogram per hour. To figure out your BMR, multiply your weight in kg (from #1) by 24
3. Now you need to factor in your activity level. Multiply your BMR by the following, depending on your activity level:
• Light activity 0.60
• Moderate 0.75
• Heavy 1.0
4. Add the results of #2 and #3 together to get the calories needed to maintain your current weight.
5. If you would like to lose weight, subtract about 300 calories/day and add physical activity that will burn about 200-300 calories/day. This will allow you to safely lose 1-1.5 pounds of body fat each week.
Note: Please keep in mind that this is an estimate. Always consult your physician before beginning any exercise or weight loss program.
Source: http://www.health.arizona.edu
