How to Stay Young

An example:
Woman
43 years
5’6 (167.64 cm)
168 pounds (76.36 Kg)
665 + (9.6 x 76.36) + (1.8 x 167.64) – (4.7 x 43)
665 + 733.56 + 301.752 – 202.1 = 1498 calories just to stay alive.
Now we add in your activity level. Take your BMR number and multiply it by one of the following numbers:
If you are:
Sedentary (little or no exercise) BMR x 1.2
Light activity (exercise 1-3 days per week) BMR x 1.375
Moderate activity (3-5 days per week) BMR x 1.55
High activity (Daily, high intensity) BMR x 1.725
Let’s continue with our previous example:
Woman
BMR = 1498
Sedentary = 1498 x 1.2
1797.6 Calories to maintain weight

Of course, you want to lose weight, not stay the same. To lose a pound or two a week, cut somewhere between 500-1000 calories out of your weekly diet. When choosing the amount of calories to cut, don’t let your calories for the day go any lower than 1200 for a woman or 1800 for a man. This is the safest minimum number of calories you should eat. If we look at the woman in our above example, she could safely cut 500 calories out of her life (ending up with 1297) but not 1000. Her lowest calorie count for the day should be a minimum of 1200 unless she wants to go into starvation mode.