# How Can I Eat the Right Amount of Calories: Calorie Counter

Did you ever give yourself the know-how about "how many calories should i eat a day to lose weight?" Wondering about the amount of right caloric intake you should utilize to maintain you weight? An appropriate figure for the average woman is 1500 calories per day and for the average man it is 2000 calories per day. Read on.

Did you ever give yourself the know-how about "how many calories should i eat a day to lose weight?" Wondering about the amount of right caloric intake you should utilize to maintain you weight? An appropriate figure for the average woman is 1500 calories per day and for the average man it is 2000 calories per day. The shortcoming of these numbers is that not everyone is necessarily an average. To find out the suitable number for your body, mathematical evaluation will help.

There is a simple equation that follows the Harris-Benedict principle can facilitate you to calculate your BMR (basal metabolic rate). Now that you know about your BMR, you can easily determine a way to easily adjust your caloric intake to lose, gain or maintain weight.

Your BMR is the base number of calories that are essential for maintaining your bodily functions, without any additional energy consuming activity.

For Women: BMR = 655 + (4.35 W) + (4.7 H) C (4.7 A)
For Men: BMR = 66 + (6.23 W) + (12.7 H) - (6.8 A)
Where W = Weight in pounds, H = Height in inches, and A = Age in years.
A man with a weight of 195.2 pounds, height of 70 inches, and age of 29 would have a BMR of 1973.89. (BMR = 66 + (6.23 x 195.2) + (12.7 x 70) - (6.8 x 29) = 1,973.89)

* \You lack physical activity and stay seated most of the time: Actual caloric need is BMR 1.2
* You are somewhat athletic: Actual caloric need is BMR 1.37
* Your physical activities follow a moderate route : Actual caloric need is BMR 1.55
* You are very active in participating in exercises and sports: Actual caloric need is BMR 1.725
* This example can help you in determining the easy way to calculate your BMR, and then multiply it with the activity factor as shown above.

To lose calories, you need less caloric intake; to gain weight, you need high proportion of calories.

Eating to Lose Weight

It is essential to utilize 3500 calories to gain one pound of weight. To lose weight, just do the opposite. Simply cut down your caloric intake, this will make your body experience a random caloric deficiency.

After losing weight, it is better to maintain it with proper calorie intake. For this purpose, you will need to recalculate you BMR using the new weight. The answer to your query "how many calories should i eat a day?" has been served.

Article Tags: Actual Caloric Need, Caloric Intake, Actual Caloric, Caloric Need

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