Weight Control

• To maintain the desired body weight, you should know the number of calories consumed on a daily basis. Since 3,500 calories equal one pound of body weight, consuming 500 less calories per day would result in one lost pound per week.
  
  

Keeping Track

• To find out the average amount of calories consumed on a daily basis, keep a food journal for one week. Write down all the food you consume as well as the number of calories. You can determine the number of calories by reading nutrition labels on the package or by linking to the information in the resource area below.
  
  

Calories Needed

• Once you determine how many calories you've consumed, compare the number to the number of calories you need to maintain your current weight. First, determine your ideal weight based on height and frame size by using the chart found at the second resource below. For example, a male who is 6 feet tall with a medium body frame would have an ideal weight between 157 to 170 pounds. Based on the chart linked at the third resource below and using 170 pounds, the individual would require 2,550 pounds daily to maintain weight.
  
  

Calculation

• Suppose the above individual determined from his food journal that he averages a daily calorie consumption of 3,050. This means that he would be consuming an excess of 500 calories per day. As a result, this person would likely gain one pound per week.
  
  

Exercise

• This individual could also incorporate exercise in addition if wants to lose weight, thus limiting the need to reduce his food intake. For example, if he wanted to reduce calories by 500 per day, a regimen that including burning 300 calories through exercise would result in the need to reduce calorie consumption by 200 calories to achieve the desired result.