If you are an active man multiply your weight by 15 but if you are inactive multiply by
13. If you are an active women multiply your weight by
12 but if you are inactive multiply by
Subtract 500 or 1,000 from your calories needed to maintain current weight. Lose 1 to 2 lbs. per week by reducing your calorie intake by 500 to 1,000 per day. For example, if you require 2,000 calories per day but want to lose 1 lb. per week you must limit your daily calorie intake to 1,500.