Sử dụng công cụ tính toán trực tuyến. Xác định chỉ số chuyển hóa năng lượng cơ bản – BMR bằng công thức. Tính toán tổng lượng ca-lo tiêu thụ bằng cách sử dụng Công thức Harris Benedict. Xem xét tỷ lệ chất béo của cơ thể.

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You can calculate your total calorie needs with the number of available online calculators.  These may be easier to use and less complicated than doing the required mathematical equations yourself. You can find a variety of calculators from weight loss and wellness clinics and some medical associations' websites.  Make sure you're choosing a reliable website and do not use calculators from blogs or other personal sites. Most of these calculators operate in the same way.  You'll input your height, weight, gender, age and activity level.  Have this information handy when you calculate your needs. Your BMR is the amount of calories your body requires just to perform daily, life sustaining functions.  It's the rate of your metabolism or the amount of calories your body burns at rest.  Your body needs a set number of calories just to stay alive and function normally.  Anything from keeping your heart beating, breathing or digesting food requires energy in the form of calories.  It accounts for the largest amount of total calories burned each day.  The BMR equation for the average American woman is: (4.7 x your height in inches) + (4.35 x your weight in pounds) - (4.7 x your age in years). Add 655 to this total for the BMR.. The BMR equation for the average American man is: (12.7 x your height in inches) + (6.23 x your weight in pounds) - (6.8 x your age in years). Add 66 to the total for the BMR. You will use your BMR in the Harris Benedict equation to find out how many calories you burn with activity included. The Harris Benedict Equation can help you calculate an estimate of how many calories you burn each day by multiplying your BMR by your average activity level.  Multiply your BMR by your activity level.  This will give you a fairly accurate number for your daily total caloric intake. If you're sedentary (little to no exercise) multiply your BMR by 1.2. If you are lightly active (exercising about 1-to-3 days each week), multiply your BMR by 1.375. If you are moderately active (exercising moderately and/or...