Here is a simple method of figuring out how many calories you need in a day. (This is to maintain the weight you are at now).
1. Your current weight in pounds ______divided by 2.2 = ________ (your weight in KG)
2. Your height in inches ______ multiplied by 2.54 = _______ (your height in CM)
3. Using the sums from 1 and 2 above, complete the appropriate equation below:
655 plus (9.6 x your weight in KG) plus (1.8 x your height in CM) minus (4.7 x your current age) = _____
66 plus (137 x your weight in KG) plus (5x your height in CM) minus (6.8 x your current age) = _______
4. Now multiply your total from the equation above by 1.2 equals ______. This is the total calories your should be consuming in a day.
If you consumed 500 less calories each day or a combination of calories and exercise to burn calories amounting to 500 x 7 days per week you would lose 1 pound per week.