**Calculate Your Caloric Needs: The First Step to Effective Weight Loss**

The first step is to figure out how many calories you must eat each day to maintain your present weight, or your maintenance calories.

When calculating a man's weight in kilos, multiply his weight by 28.6. If you weigh 90 kg, for instance, you will compute 90 x 28.6 and get 2574 calories daily.

When calculating a man's weight in pounds, multiply by 13, If your weight is 250 pounds, for instance, you would multiply 250 by 13 to get 3250 calories a day.

The computation is different for females. The computation is the same for women. Your weight would be multiplied by 24.6 if it were measured in kilos. For instance, if you weigh 90 kg, you will compute 90 x 24.6, or 2214 calories daily.

Your weight would be multiplied by 11 if it were measured in pounds. To compute 2750 calories per day, for instance, multiply your weight in pounds by 11.

The next stage is to consume less calories than your maintenance level to establish a calorie deficit, which is required for weight reduction, after you have determined your maintenance calorie intake.

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