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