If you think well, losing weight is not a hard work. All you have to do is to enter fewer calories than you need to reduce your weight or the opposite if you want to increase your weight. But how many calories per day you really need?
Using the Harris-Benedict equation you can very easily calculate it…
Equation for women
447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Equation for men
88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Once you get your score, multiply it with the ratio of activity in order to get the final number of calories required to be entered in a day…
- No activity: x 1, 2
- Low Activity: x 1,375
- Moderate activity: x 1, 55
- High activity: x 1,725
- Daily activities: x 1, 9
Believe it or not, this equation was discovered in the distant 1919, and even today it works flawlessly, of course, if you enter the actual data.