How to calculate your calorie needs

The first step toward losing weight isn't dieting. It's figuring out how many calories you really need each day.

How do I figure out how many calories I need to eat to lose weight?

To figure that out, follow this simple formula:

1. Multiply your current weight by 10 = base calories

2. Multiply your current weight by an activity factor: if you're not active, by 3; if you're moderately active, by 5; if you're very active, by 8. These are your activity calories.

3. Add your base calories and your activity calories.

4. If you're over 50, subtract 10 percent of the total.

5. The number you've come up with is about the number of total calories required to keep your weight where it is.

One pound equals 3,500 calories, so to lose a pound a week, you need to burn 500 calories a day over your maintenance calories. A reasonable weight loss goal might be 10 percent of your body weight and a slow, steady loss -- no more than 2 pounds a week -- will be easiest to achieve and maintain.

Think about using more calories than you take in. This means that you can reach part of your goal by eating fewer calories and part by just moving more. Simple changes, such as cutting back by one-fourth on your usual portions and trying to walk at least 10,000 steps a day (start wearing a pedometer!), can help you reach your goal in a relatively painless and sustainable way.