calculation for calories
Calculations must first be done for what your body needs just running. It's called a Basal Metabolic Rate (BMR). After you calculate this number you have to multiply it by your exercise multiple, or a level of exercise you are taxing your body with.
To calculate BMR for a man use this equation:
1lb=2.2kg 1inch=2.54cm
BMR= 66 + (13.7 * weight in Kilograms) + (5 * height in cm) – (6.8 * age in years)
Pick one of these multiples that fits your exercise intensity and multiply it by your BMR:
1.2=little or no exercise, 1.375=light exercise/sports 1-3 days/week, 1.55=moderate exercise/sports 3-5 days/week, 1.725=hard exercise/sports 6-7 days/week, 1.9=very hard daily exercise/sports & physical job or 2X day training.
This is how many calories you need to maintain the weight you're at. Want to lose weight? Subtract 500 calories/day. Want to add weight? Add 500 calories per day.