How many calories should I be eating to lose weight?


#1

How many calories should I be eating to lose weight?


#2

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.