# How many calories do I need?

Photo Source: Health Info Times

• A question I often hear asked, is how to figure out how many calories one needs to eat on a daily basis. The answer is to determine your Basal Metabolic Rate (BMR). I have included a formula I found online:

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR – 500 kcal

So, for example, if yo weighed 200 pounds, and did 15 minutes of exercise daily, you’d do the formula as:

(200 x 15) + (15 x 3.5) so (3000) + (52.5) = 3052.5 Since you are trying to lose weight, 3052.5 – 500 = 2552.5 kcal. If you are trying to lose 1 lb per week, you’d want to stay at or under 2552.5 calories per day.

• The next step is to keep a food diary so you can determine how many calories you are currently taking in. There are several calorie counters online that can help you figure this out. Once you determine how many calories are coming in, and from where, it will make it much easier to find places to cut back and eat healthier or smaller portions.
• Do not skip meals to cut calories. That will only hurt your metabolism. Aim to eat smaller, more frequent meals throughout the day so you aren’t hungry and your metabolism stays up.
• Read labels so you are making healthy choices.
• My biggest temptation is soda. I try not to restrict myself because I KNOW I will binge. Instead, I limit myself to one per day. It’s enough for me to know I can still have it. Then, I drink water the rest of the day.

## 21 thoughts on “How many calories do I need?”

1. #### Lisa Brown

October 7, 2012 at 2:18pm

Eat organic, if you can.

2. #### Sandy VanHoey

October 7, 2012 at 4:30pm

Gosh, no more than 10 minutes ago, my daughter and I had the conversation about losing weight. We just brought in the eliptical into the living room and it is so big. She wants to do it every morning for 1/2 hour before work. I have to stay away from sweets.

3. #### Jill H.

October 7, 2012 at 4:56pm

I’m determined to lose 30 pounds this year by trying juicing.

4. #### Stephanie

October 7, 2012 at 5:18pm

i cut down on fast food

5. #### Kimberly Davis

October 8, 2012 at 2:50am

Since feb this year I cut my food in half. When I went to the Drs. This month he was very pleased that I lost 50lbs. That was without exercise.

6. #### Carla Bonesteel

October 8, 2012 at 1:53pm

I am trying to lose about 80 more pounds…already lost over 40!

7. #### ANN*H

October 8, 2012 at 3:48pm

Its harder losing weight as you get older but Im trying to walk more again and cut down on the junk foods

8. #### Jennifer Johansen

October 8, 2012 at 7:28pm

I don’t exactly have a weight loss goal. It’s more of a fitness goal: I want to build on stamina and strength and flexibility.

9. #### Lanie K.

October 9, 2012 at 12:00am

Been dieting forever. I am trying to lose weight now and exercise more. I just want to feel better and be healthy.

10. #### LaProfesoraFrida

October 9, 2012 at 1:32am

I just want to be healthier, and for me that includes shedding a few pounds. I’ve lost 12 so far and have a few more to go! I’ve been losing it naturally– not starving myself and being more active.

11. #### Cynthia C

October 9, 2012 at 7:46am

I used to drink a lot of sodas, but I got a carbonator and now I make my own fizzy water. No flavoring, just sparkling water. I drink a lot of it and I love it.

12. #### Karen

October 9, 2012 at 9:10am

Having a thyroid disease it makes it very hard to lose weight.

13. #### momma2100

October 10, 2012 at 10:16am

ive been replacing one meal a day with a green shake..i will lose 40lbs!

14. #### Wendy T

October 10, 2012 at 2:04pm

Guess what??

This week, I officially hit the down twenty pounds mark!

15. #### Bee C.

October 11, 2012 at 11:42am

I want to lose 15 lbs–going to try and cut out all of the processed foods.

16. #### Deanna G.

October 12, 2012 at 1:57am

I’d like to eat more veggies.

17. #### Stacey Roberson

October 12, 2012 at 8:42am

Calorie counting has always worked for me, when trying to lose some extra weight. Also eating five smaller meals a day, rather than three large meals is a great way to shed some pounds.

18. #### Sarah L

October 12, 2012 at 10:12pm

I go swimming 3 times a week all year round.

19. #### Mya Murphy

October 14, 2012 at 3:14pm

I refuse to exercise. I’m enjoying life, as is lol

20. #### Ellen Levickis

October 14, 2012 at 8:45pm

I eat what I want when I want and suffer the consequences. I walk a few days or take some bike rides and the new pounds gained are gone.

21. #### Emily W

October 14, 2012 at 10:21pm

I make small changes at a time and try to make them into permanent healthy habits. When you’re on a diet, all you can think about is when it will end, or when you can take a break from it.