- 1). Determine your BMR with the appropriate formula, using the English system of measurements (pounds, inches and years).
Men, according to the BMI Calculator and Natural Physiques websites, should use the following formula for BMR:
(6.23 x weight) + (12.7 x height) - (6.8 x age) + 66
Women use a slightly different formula: (4.35 x weight) + (4.7 x height) - (4.7 x age) + 655.
Write this number down on your paper. Label the number "BMR". - 2). Multiply your BMR and a factor associated with your daily activity. You can eat approximately this number of calories per day without losing or gaining weight.
If you tend to get no or very little exercise, then multiply your BMR by 1.2.
If you lightly exercise or do other physical activities (i.e., brisk walks) one to three days a week, then multiply your BMR by 1.375.
If you exercise or do other moderate physical activities (i.e, baseball or a morning jog) three to five days a week, then multiply your BMR by 1.55.
If you do rigorous exercise or play high-energy sports (i.e., soccer, track and football) six to seven days a week, then multiply your BMI by 1.725.
If you do highly rigorous exercise or play high-energy sports and have a physical job, then multiply your BMI by 1.9. Only multiply by 1.9 if you spend more than four-fifths of your day active, with a large portion of that physical activity being highly rigorous. - 3). On a day when you are more active than usual, calculate the number of calories burned for the activity you performed. Websites such as Disabled World provide calorie counters for specific activities.
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