Things You'll Need:
- Scale
- Calculator
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Step 1
Weigh yourself without your clothes when you wake up in the morning. This is the most accurate way to assess your current weight.
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Step 2
Multiply your body weight by 10 if you are an adult. For example, if you weigh 150 pounds, the figure would be 1500.
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Step 3
Add your body weight to the total if you are a woman. For example, a 130 pound woman would add 1500 + 130. The result is 1630 calories per day. This formula works for average sized women weighing between 100 and 160 pounds.
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Step 4
Add twice your body weight to the total if you are a man. For example, a 170 pound man would add 1500 + 340. The result is 1840 calories per day. This formula works for average sized men weighing between 130 and 220 pounds.
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Step 5
Calculate your daily calorie intake differently if you are trying to lose a little weight or do not get much exercise. Instead of using the other formula, multiply body weight by 10. For example, a 150 pound person should consume 150 x 10 = 1500 calories per day. This formula works for both men and women.
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Step 6
Consult a doctor if you are trying to lose 20 pounds or more. A doctor could recommend a diet with as few as 1200 calories per day regardless of current body weight. However, only do this under the advice and supervision of a doctor.
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Step 7
Increase your daily calorie intake if you are a very active person, a fit athlete or trying to gain wait. People who exercise at least one hour a day at least five days per week fit into this category. A simple way to calculate an increased calorie diet is to multiply body weight by 20. For example, an active 150 pound adult could consume 150 x 20 = 3000 calories per day. This formula works for both men and women. Individuals need to watch their weight to determine whether increasing calories to this level causes weight gain.
