Question:

How do I figure out how many calories I should be eating?

Answer:

In order to calculate your suitable calorie intake, you should know your body weight (in kilograms), height (in centimeters), and age. Then, we have two different equations based on the gender:

Men BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5 (measured in Kcal/day)
Women BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161 (measured in Kcal/day)

Then, you will have to multiply outcome by your activity level as explained below:

- Sedentary = BMR x 1.2
- Lightly Active (Up to 3 times/week) = BMR x 1.375
- Moderately Active (Up to 5 times/week) = BMR x 1.55
- Very Active (6 - 7 times/week) = BMR x 1.725
- Extra Active (Very hard exercise) = BMR x 1.9

Based on the above, you will know how many calories you should consume per day.
Back