There are a specific number of calories to maintain weight that are needed for each individual. To keep your weight by counting calories, you need to know the formula used or the Harris Benedict principle of calculating your basal metabolic rate or BMR. This specifies how many calories your body consumes each day. There are many factors involved when trying to determine the number of calories needed in order to maintain your body weight. Such factors include your sex, your height, and your level of physical activity, just to mention a few. But knowing how to calculate your basal metabolic rate will give an an indication of the number of calories your body needs to maintain weight.
The Basal Metabolic Rate Formula
To figure out the BMR for women, the formula is: 655 + ( 4.3 x your weight in pounds) + ( 4.7 x your height in inches) – ( 4.7 x your age in years). The number that you get is the equivalent to the number of calories you need to eat each day to keep your weight stable. The formula for men is: 66 + ( 6.3 x your weight in pounds) + ( 12. 9 x your height in inches) – ( 6.8 x your age in years). Again the numerical answer is equal to the amount of calories you need to consume each day to maintain your weight. Once you have calculated your caloric needs for each day, you will need to take into consideration your physical activity level to add to your caloric requirements.
Caloric Needs Based on Activity Levels
If you are not physically active the formula simply requires you to multiply your basal metabolic rate by 20% or BMR x .20. If you are mildly active the formula is BMR x .30. If you are active and exercise regularly the formula is BMR x .40. If you are extremely active the formula is BMR x .50. If you are engaged in hard labor or are into athletic training the BMR formula is BMR x .60. It is quite important to understand your level of physical activity in order to calculate the number of calories your body needs to maintain weight.
Final Calculation of Calories
To know how many calories you need to take in each day to maintain your body weight, add your basal metabolic rate together with the number you got from calculating your activity level. You will need to eat that many calories per day to keep your weight stable. If you do not have a calorie chart that tells you how many calories are in the foods and beverages you consume, you can buy a pocket calorie counter at any bookstore. Many packaged foods also have the calorie content listed on the side of the package.