Figure Your Calorie Needs

How many calories do you need each day to reach your goal weight? It depends on several factors including your age, body size and activity level. A pound of body fat contains 3,500 calories. If you eat 3,500 fewer calories than your body uses, you will shed about one pound. Use the steps below to estimate the calories you need each day to lose about one pound a week.

1. Multiply your current weight in pounds by the amount of calories you burn each day based on your average level of activity:

13 calories/pound for inactivity (sitting most of the day, such as doing office work)

15 calories/pound for moderate activity (office work plus 30 to 60 minutes of aerobic activity, or walking/standing most of the day)

17 calorie/pound for extensive activity (strenous physical work or an athletic activity level)

2. Subtract 500 calories from your daily calorie need in Step 1 to determinbe the number of calories you need to lose 1 pound of weight per week.



SAMPLE CALORIE CALCULATION:

if you're

133 pounds, moderately active

133 x 15 = 1,995 calories per day to maintain your weight

1,995 - 500 calories per day = 1,495 calories per day to lose about 1 pound per week

Source: World Health Organization