01 Jan Calculate Your Daily Calorie Needs

If you are trying to lose weight, one of the first things I get people do is to calculate the number of calories they should eat.   Whatever method you use to calculate your calorie needs, it will only be an estimate.  It will be good place to start, however.  You will need to adjust this calculated number for your unique needs and activity level.

The best way to measure your resting metabolic rate is by using indirect calorimetry.  Indirect calorimetry measures CO2 output which directly correlates to your resting metabolic rate.  We can measure your resting metabolic rate using this method at Life Changing Fitness.  Check us out at http://www.lcftyler.com.

If you don’t have access to this, then there are a number of equations that you can use to estimate your resting metabolic needs.  An easy place to start is to multiply your weight by 14 then subtract 30%.  This calculated number is a good calorie target for weight loss.  The leaner you are the smaller the percentage you should subtract.

As an example, if you weigh 200 pounds multiply 200 x 14 = 2,800 calories.  Then multiply 2,800 x .3 = 840.  Now subtract 2,800 – 840 = 1960 cal.  1960 cal a day is a good place to start.  I recommend that you shoot for 1 pound of weight loss a week.  If you are not losing weight, then subtract 100-200 calories and try that.  Make small adjustments until you see success.

Ultimately weight loss is more that just counting calories, but this will give you a good starting point.

Follow along for more tips.

Here’s to the Journey!

David W. Ball, MD (Internal Medicine Physician, husband, father, writer, and speaker.  Founder of NuVitality Health, founding partner of Tyler Internal Medicine Associates, and founding partner of Life Changing Fitness)