How many calories should I be eating to lose weight?
The calories you need in a day are based on your height, weight, age, and activity level.
Step 1: First calculate your Resting Energy Expenditure (REE)
Women: REE (calories)=655 +9.56 wt (Kg) + 1.85 ht. (cm)-4.68 (age)
Men: REE (calories)=66.5+13.75 wt (kg) + 5.0 ht. (cm)-6.78 (age)
Step 2: Use below to determine your Physical activity level:
|Activity Level||PA Men||PA Women||Typical Daily Living Activities|
|Sedentary||1.00||1.00||Only physical activities of daily living|
|Low active||1.11||1.12||30-60 min of moderate activity|
|Active||1.25||1.27||> or = 60 min of moderate activity|
|Very active||1.48||1.45||> or = to 60 min of moderate activity plus 60 min. vigorous or 120 min. Moderate activity|
Note: Moderate activity is equivalent to walking to 3 to 4 ½ mph.
**Step 3: Multiply REE X PA= TEE (Total Energy Expenditure)
**Step 4: If weight loss is desired, subtract 500 calories/day to achieve weight loss of ~ one pound per week.