The Formula for Losing Weight Is No Secret

How many calories do you need to cut to lose weight? Begin by estimating the calories you burn in an average day based on your age, sex, height, current weight and activity level. You can do this with the Harris Benedict Equation, developed in 1919.

First, you calculate your basal metabolic rate (BMR), which tells how many calories you burn per day at complete rest.

To calculate BMR for women, use this formula: 655 + (4.35 x weight in pounds ) + (4.7 x height in inches ) - (4.7 x age).

For men, use this formula: 066 + (6.23 x weight in pounds ) + (12.7 x height in inches ) - (6.8 x age).

Next, factor in your daily activity level, using this formula:

Sedentary: BMR x 1.2.

Lightly active (light exercise one to three days a week): BMR x 1.375.

Moderately active (moderate exercise three to five days per week): BMR x 1.55.

Very active (vigorous exercise six to seven days a week): BMR x 1.725.

Extremely active (intense exercise or sports training six to seven days per week): BMR x 1.9.