|Add together your Resting Metabolic Rate and the calories you burn through exercise every day. To lose a pound a week, you need to eat 500 calories LESS than the total each day. To gain a pound a week, you need to eat 500 calories MORE than the total daily.
(Remember to eat AT LEAST 1,200 calories every day unless prescribed otherwise by a doctor.)
This formula is only an approximation and CAN BE OFF by as much as 35%. For your exact Resting Metabolic Rate you should get an oxygen consumption Resting Metabolic Rate test. WeBeFit performs these tests and you can get more information by CLICKING HERE.