Do you really wanna know whether you’re consuming too many, or inadequate calories? Here’s the formula to get your resting metabolic rate based on height, age, and weight, and then your expenditure based on activity level.

• For Men: 66.47 + (13.75 x Mass, where mass is 13.73xweight) + (5 x Height) - (6.76 x Age) = Resting Metabolic Rate. If you’re Active for more than 30 mins. per day, multiply your RMR by 1.75. This will be your daily caloric expenditure.
• For Women: 655.1 + (9.56 x Mass, where mass is 13.73 x weight) + (1.85 x Height) - (4.68 x Age) = RMR. If you’re active for more than 30 mins. per day, multiply your RMR by 1.75 for your daily caloric expenditure.

The point is, if you’re consuming more calories than your daily expenditure, you’re going to be gaining weight most likely. If you wish to lose weight, as long as you are getting adequate vitamins, minerals, proteins, and nutrient-dense carbs in your diet, then you may cut your caloric intake by 250-500 calories per day to go into caloric deficit and lose weight. That’s only a bowl of ice cream or a couple of bowls of cereal!