Balance

You can estimate your daily calorie requirements using this simple formula:

Estimated cal/day = Your Weight x “Activity Factor”

“Activity Factor”

=14 for sedentary,
=17 for moderately active, and
=20 for active

Since 3500 calories roughly corresponds to 1 pound, it takes almost 2 months to lose 10 pounds with a 500 calorie deficit per day. This roughly corresponds to the amount of weight lost by a sedentary person revving up to “active”, for two months, or up to “moderate” with a modest calorie reduction of 250 calories (one less dessert) a day!