- 1). Your BMR is the amount of energy your body expends while sedentary. Determine your BMR first. Men use the following formula: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -- (6.8 x age in years). Women use the following formula: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years).
- 2). Plug the BMR you just determined into the calorie-count formula, which is the Harrison Benedict Formula. This rate will ultimately give you the calorie count you need to maintain your current weight. This formula not only uses the BMR, but also uses whether you exercise as a main variable. Use the following formulas based on your lifestyle:
A. No exercise: Calorie calculation = BMR x 1.2
B. 1-3 days exercise per week: Calorie calculation = BMR x 1.375
C. 3-5 days exercise: Calorie calculation = BMR x 1.55
D. 6-7 days exercise: Calorie calculation = BMR x 1.725
E. 6-7 days exercise/physical job or training: Calorie calculation = BMR x 1.9 - 3). Determine if you should increase or decrease weight. Take your current calorie count, which is what you need to maintain your weight, and adjust it higher if you want to gain weight or lower if you want to lose weight.
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