The Calorie Calculator - How Many Calories Do You Need?

Whether you're looking to lose or gain, here's the equation to calculating exactly how many calories you need.

MF Editors

A. Take your weight (in pounds) and multiply it by 11: _____. This is the amount of calories your body burn to stay alive.

B. Multiply the value you calculated for A by 1.5: _____. This is how many calories your body burns going through normal, daily activities.

C. Multiply the number of minutes per week you lift weights by 5: _____.
(For example, four one-hour workouts per week would be 240 minutes.)

D. Multiply the number of minutes per week you run, cycle, or play sports by 8: _____.

E. Add the values for C and D, then divide by 7: _____.

F. Add the values for B and E to get your daily calorie needs: _____.
(This is the number of calories you ned to maintain your body weight in your current lifestyle.)

Small Changes for Weight Loss and Improved Health

When you eat, try to relax and enjoy your food. If you rush to eat you are more likely to overeat. This is because it takes the brain about 15 minutes to let the body know that it is full. If you eat slower you will feel full after eating much less. If five to ten pounds is your weight loss goal, there are many ways you could reach it with only a minor change or two to your lifestyle. If soft drinks are your preferred choice of beverage, switching to ones that are sugar-free could significantly reduce your daily calorie intake. Use mustard or light mayonnaise on your sandwiches without losing any of the flavor. When you go grocery shopping, don't look for the closest spot to the store, anymore. Park at a distance, and put your legs to work. Take the stairs rather than an escalator or elevator. Jog in place for 15 minutes each night while watching television. Slowly but surely, the weight will drop off, and you may just pick up a few good habits along the way. Take a short walk before meals if you are interested in losing weight. Not only is this a great form of exercise but you are much less likely to choose an unhealthy meal after you have just moved around. You will feel much more motivated to eat healthier foods.