Here's a simple formula you can use to estimate your total caloric needs for the day*
- Change your weight in pounds to kilograms: Divide your weight by 2.2.
- Your basal metabolic rate is approximately one calorie per kilogram per hour. Multiply your weight in kilograms by the 24 hours in a day. This is the number of calories you burn just being alive each day.
- Now factor in activity: Multiply your calories needed per day (from #2 above) by the following factors, depending on your activity level:
- Light activity: multiply #2 by 1.3
- Moderate: multiply #2 by 1.4
- Heavy: multiply #2 by 1.5
