Calculate Your Calorie Needs DIY

 

To determine your TDEE (total daily energy expenditure), multiply your BMR by the appropriate activity factor, as follows:

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

This is the amount of calories you need to maintain your weight with the current exercise you are doing. If you wish to lose weight, follow the calculations below.

Lose fat  - 20 % calorie reduction
TDEE x 0.20 = number
TDEE – number = calorie needs

Lose fat – 15% calorie reduction
TDEE x 0.15 = number
TDEE – number = calorie needs

Once you have the calorie needs for both 15% and 20%, aim to eat between these two calorie counts each day i.e 1700-1800.

 

Note for MyFitnessPal users
It is extremely important that you NET your BMR. If you are netting below your BMR you risk slowing down your metabolism making it harder to lose weight. Always check your daily totals to make sure you are netting at your BMR or HIGHER. I usually aim for 50-200 calories OVER my BMR. Hope this helps