So you have begun your 'get in shape' crusade and have started eating healthy but... how much should you be eating? We often think we are eating much less than we actually are because of the supersizing mania that is happening in this country. A portion of pasta is about the size of your fist - not the size of your head. 

Once you know the amount of calories your body needs to maintain your current weight you can make healthy decisions to stay at the weight you currently are or to shed those unwanted pounds.

Below is a formula to calculate how to do so.

First, the terms:

BMI - Body Mass Index

RMR- Resting Metabolic Rate, the # of calories your body burns doing nothing but breathing. (if your BMI is 24 or below enter an rmr adjustment factor of 11,; 25-29.9 enter 10; 30-39.9, enter 9; 40 or higher, enter 8).

Physical Activity Factor: If you are rarely active enter 1.2; if you exercise up to 3 times per week, enter1.3; four to five times per week, enter 1.4; every day, enter 1.7

BMI: Your Weight in lbs / Your Height in Inches/ Your Height in Inches x 703 = your BMI

( / means divided by)

Metabolism: Your Weight in lbs x RMR Adjustment Factor = Resting Metobolic Rate

Calorie Needs: Resting Metobolic rate x Physical Activity Factor = The calories you need to maintain your weight.

***To lose a few pounds, cut out 250 calories each day and burn an extra 250 calories during your workout.