Calorie Equation

1. Find your Basic Metabolic Rate (BMR).

Woman: 655 +(4.36*Weight)+(4.57*height)-(4.7*Age)
Men: 66+(6.22*Weight)+(12.7*Height)-(6.8*Age)

2. Total Calories to maintain weight based on exercise:
BMR*(Exercise Index Below)=Total Daily Calories.

Normal, everyday activities: 1.3
Exercise 2-3 times a week: 1.4
Exercise 4-7 times a week: 1.6
Exercise more than 7 times a week: 1.8

3. A deficit of 3,500 calories over a week amount to a 1-lb fat weight loss (MyPyramid.gov, 2008).

To loose 1lb.: ((Total Daily Calories*7) - 3500)/7 = Total Daily Calories to loose weight.
To loose 2lbs: Replace 3500 with 7000
To loose 3lbs: Replace 3500 or 7000 with 10500

Note, the body needs a certain amount of calories in order to sustain basic daily needs. Most people probably shouldn't go below 1500 calories. Every week do a recalculation in order to ensure that 1 or 2 lbs is continued to be lost per week because the more weight you loose the less calories are required; thus a reduction in calories may be need.

The next thing that needs to be done is calculate how many grams of fat, carbohydrates, and proteins that contribute to calories per day.

Calories from Fat:
Fat Calories = Total Calories times .25
Fat Grams = Fat Calories divided by 9

Calories from Carbs:
Carb Calories = Total Calories times .55
Carb Grams = Carb Calories divided by 4

Calories from Protein:
Protein Calories = Total Calories times .20
Protein Grams = Protein Calories divided by 4

Hope this helps. I will have more information on "Walking for your Health." This type of exercise really interesting and potentially more beneficial (Walking places 1.5 times your weight on your joints, when running can place about 4-7 your weight).