# Weight Loss Target Date Calculator App : How to Calculate How Many Calories You Need

## Weight Loss Target Date Calculator App Video

### Weight Loss Target Date Calculator App

How to Calculate How Many Calories You Need

Watch more Diet Tips videos: http://www.howcast.com/videos/310931-How-to-Calculate-How-Many-Calories-You-Need

Whether you are looking to lose a few pounds or simply maintain your current weight, determining how many calories you need every day is important but simple.

Step 1: Get your weight in pounds and height in inches
Weigh yourself and note your weight in pounds. Then use the yardstick to measure your height in inches.

Step 2: Calculate basal metabolic rate for women
Calculate your basal metabolic rate if you’re a woman. Multiply your weight by 4.35. Then multiply your height by 4.7. Add the two products. Then subtract the product of your age in years multiplied by 4.7 and add 655.

Tip
For example, a 150-pound woman who is 65 inches tall and 30 years old would have a basal metabolic rate of 1,472.

Step 3: Calculate basal metabolic rate for men
Calculate your basal metabolic rate if you’re a man by multiplying your weight by 6.23. Add the product of your height in inches multiplied by 12.7. Subtract your age in years multiplied by 6.8 and then add 66.

Tip
A 180 pound man who is 70 inches tall and 40 years old would have a basal metabolic rate of 1,804.4.

Step 4: Determine your activity level
Determine your daily activity level. Sedentary people get little to no activity. Light levels include activity a few days a week, moderate includes activity three to five days a week, and very active individuals play sports daily.

Step 5: Multiply BMR times appropriate activity factor
Multiply your basal metabolic rate by an activity factor of 1.2 for sedentary, 1.375 for light, 1.55 for moderate, and 1.725 for very active.

Tip
If the 150-pound woman is active four days a week, her activity level would be moderate. Multiplying her basal metabolic rate of 1,472 by 1.55 gives her a calculation of 2,281.6.

Step 6: Calculation equals the total calories to maintain weight
Factor the basal metabolic rate by the activity factor to give you the number of calories per day you can eat to maintain your current weight.

Step 7: Subtract 500 calories per day to lose a pound a week
Subtract 500 calories per day to lose 1 pound each week. Keep tabs on your caloric intake and you’ll stay fit and strong.

Did You Know?
By walking an additional 10,000 steps each day, the average adult can burn an extra 500 calories – giving you a 1 pound loss in a week without cutting calories.

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### 17 Comments

1. Lucifer Morningstar says:

666.5 my kind of number

2. Mike Duncan says:

False. Everyone's BMR, NEAT, and exercise caloric burn is different depending on metabolic adaptation. If you've been dieting for years, likely your metabolism is slower than average. Some people also have a genetically high metabolism.

You can get your BMR checked by measuring your carbon dioxide release in a lab, and go from there. Your NEAT however takes the biggest hit from dieting, as your body becomes more efficient in the way it burns calories- meaning it burns them slower for longer periods of time.

Your caloric needs also depend on omega 3 intake, carbohydrate intake (there's science linking metabolic slow down to glycogen depletion. Likely to the body's storage response of food shortage, and that carbs require twice as much iodine to metabolize.)

Also your fiber and protein intake. These two foods have a 30% thermogenic effect. Meaning 30% of the grams ingested are used to digest the food itself. If you eat 90g of protein (360 calories) 30 grams (120 calories) are burned to digest them.

So there's way more to it than just age weight and height.

3. Aki-Senpai says:

this is an overly late reply, but you should probabaly have a comment saying that you only calculate using your Lean Body mass(muscle mass), as an example, im 70" and 230lbs, which would give me 3030, however, i would gain weight eating this and know from experience, however, my Lean Body Mass, is about 154lbs(weight without fat) which gives me 2388, so please be careful following this as fat does not burn energy

4. Sergey Kosimov says:

Recently I researched “fetching tuti space” and found the outcomes intriguing so I tried it. When I tried using this diet regime, it was not long before I started shedding pounds! Within a duration of three months, I managed to drop twenty pounds. I`ll use the plan to lose another 10 pounds. I even had a week of eating food at odd hours, consuming a lot of fatty foods..

5. Kiandro Scavella says:

Watch it at 0.75 speed …that's all you have to do.

6. Lumos Sir says:

where the hell do these numbers come from????
I bet the food industry had a say when they decided what these numbers are! double bet!!

7. Hushe says:

too fast, disliked

8. ame says:

I'm 79.8-lbs

9. Newbie Fitness Academy says:

Thanks for sharing this! Knowing your daily calorie intake is definitely key to losing weight!

10. 456 546465 says:

So minus 500 cal i can still eat 3100 to lose weight.

71 inches – 5”11
250 pounds
🤔

11. Highbaby9 says:

She talks to fast. This should have been done slowly and show each step.

12. Jules Advin says:

I don't like diet, but I like math. This is a good motivation since I always play games that needs scheduling and stamina planning :v

13. R Y says:

I’m horrible at math. Can someone help me please.I weight 125 and I’m 5”2 I want to stay like that . I need to know how many calories I need to maintain it. I’m 37yrs old and I exercise 2 to3 times a week.

14. Philip Cruz says:

I want to gain weight will it still apply to me. Or is maintaining weight still good. 120lbs right here✋

15. sooooooooDark says:

i googled "how to calculate caloric needs"
it found this vids and highlighted 35 seconds of it
i was like "wow i can learn this in 35 seconds"
>watches video
no……….

16. HollowWoods says:

The audio is the most annoying thing ever, her voice is literally the most annoying one in the world