This is a really easy 3 step program to determine your Daily Caloric Needs. It is called "THE HARRIS BENEDICT EQUATION."
The formula calculates to determine basal energy requirements (to maintain current weight without exercise to survive). After completed then you can determine what you need to intake for WEIGHT LOSS.
655 + (4.35 X WEIGHT IN POUNDS) + (4.7 X HEIGHT IN INCHES) - (4.7 X AGE IN YEARS)
66 + (6.23 X WEIHT IN POUNDS) + (12.7 X HEIGHT IN INCHES) - (6.8 X AGE IN YEARS)
Now take your number from step 1 and multiply it by the level listed below:
The number that you now have will tell you your calorie needs for weight maintenance.
FOR WEIGHT LOSS
- subtract 500 calories per day from your number in step 2
FOR WEIGHT MAINTENANCE
- Just use the number from Step 2
FOR WEIGHT GAIN
- add 250 to 300 calories per day from step number 2
ALSO WHEN TO EAT
- Meals should be had every few hours, for example.
1. Breakfast time
2. Mid Morning snack
3. Lunch time
4. Afternoon Snack