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 Activity: multiply #2 by 1.4
- Heavy Activity: multiply #2 by 1.5
If you sit at a desk for your job, and workout 30 minutes per day, this is considered light activity. If your job involves more motion, and you are active in addition to your workout (you take stairs, walk to work, do a lot of housework, etc.), this is considered moderate activity. Construction work, athletic activity, etc. is considered heavy activity. Most Americans are in the “light activity” level.