How Do You Estimate Calorie Needs For Weight Loss & Maintenance?
Despite all of the diet and exercise plans available, weight management really boils down to calories. Burn more calories than you eat, and you will lose weight. Eat more than you burn, and you will gain weight. The key to eating the right number of calories is to know how many calories you regularly burn. You can use online calculators that estimate your caloric needs, but you can also calculate the numbers yourself. Obtain accurate weight and height measurements in kilograms and centimeters. Multiply pounds by 0.45 to convert to kilograms. Multiply inches by 2.54 to convert to centimeters. Calculate your resting metabolic rate (RMR) by using the Mifflin-St. Jeor formula. For women, the formula is as follows: (10 — weight in kg) + (6.25 — height in cm) — (5 — age in years) + 5. For men, the formula is as follows: (10 — weight in kg) + (6.25 — height in cm) — (5 — age in years) –161. The final number is your RMR, an estimate of the number of calories you will burn doing
