This is a simple three-step mathematical formula to estimate your individual metabolic rate. Now, women burn naturally about 10 calories per pound of body weight per day. Men burn a little bit more at 11 calories per pound of body weight.

This is just – again, the normal energy it takes for your body to run everyday. So here we go, take your weight and multiply it by 10 if you are a woman and by 11 if you are a man. So for example, if a woman was 160 pounds it would be 1600 calories and for men it would be just a little bit more. So weighing yourself weekly is a good way to measure yourself and keep you on track. Now that we have that number, we want to factor in your activity level.

For simplicity, today, we are going to assume that everyone here is somewhat active and what that means is you walk around during the day. You might garden, you might take a leisurely bike ride a couple of times a week. Step 2 is multiply your calorie amount by 0.3 for somewhat active.

Now, add the calories from step 1 and your number from step 2, and this gives you the total number of calories you need to maintain your current weight with your current activity level. This calorie amount will be your starting point. Not that you have to painstakingly count every calorie but it is very important in order to lose weight to know this number.


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