Determine Your Daily Calories

To determine your daily caloric needs for a woman do the following steps!

Step 1)

655 + (4.35 x your weight in pounds) + (4.7 x your height in inches) - (4.7 x your age) = The amount of calories your body burns naturally.

Step 2)

Take that number and multiply by your activity level:

  • 1.2 Sedentary (little to no exercise)
  • 1.375 Lightly Active (1-3 days a week)
  • 1.55 Moderately Active (3-5 days a week)
  • 1.7 Very Active (6-7 days a week)
  • 1.9 Extremely Active (hard daily exercise and/or physical job)

Step 3)

Take the number from step two and:

  • To lose weight: Subtract 500
  • To maintain weight: keep the number the same
  • To gain weight: Add 500