On top of having to carefully watch what types of food I eat (more on that later), I really need to determine how much I should (or should not) eat.
The BMR (Basal Metabolic Rate) Formula is an easy calculation using the following variables: height, weight, age and gender. Other things do factor into calorie needs such as activity level and lean body mass, however, for all intensive purposes, the following calculation will suffice.
English BMR Formula
Women: BMR=665+(4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR=66+(6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Equation
Harris Benedict Formula
To determine your daily calorie needs, multiple your BMR by the appropriate activity, as follows:
1. If you are sedentary (little or no exercise): Calorie Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week): Calorie Calculation = BMR x1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week): Calorie Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie Calculations = BMR x 1.9