How Many Calories Do I Need Daily

Basal Metabolic Rate (BMR) = 24 x Weight (lb)/2.2

OR

Basal Metabolic Rate (BMR) = 24 x Weight (kg)

The BMR is then multiplied by a number representing the individuals activity level:

Sedentary BMR x 1.45
Light BMR x 1.60
Medium BMR x 1.70
Heavy BMR x 1.88

So for example if you weigh 125 pounds and hit the aerobic studio 3 times per week your daily caloric requirements would be:

1.70 x (24 x 125/2.2) = 1.70 x 1363.63 = 2318

Generally, eating more than this number of calories increases weight and less than this number allows weight reduction. However, BMR does not take into account extremes of activity or inactivity. Therefore, BMR should be used as an approximation.

While caloric intake is very important in every weight management program, there are some other factors that come into play, like food quality, ratio between the food groups (carbohydrates, protein, fats), number of meals, timing and so on. Combining all this together will lead you quicker to achieving your personal goals. And yes, reading labels helps as long as you don't become obsessed with it and still remember to enjoy your meals.