The number of calories that you take in is dependant of your goal and we need to understand about our BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure.
The BMR is based on your height, weight and age. This is the specific number of calories burnt just for being alive and there is no one size fits all which is why I wrote this blog to give you the calculation you need.
The TDEE is the amount of energy that you burn through daily activity levels and is found when we combine this with our BMR.
To calculate your Basal Metabolic Rate (BMR), do the following calculation:
Women 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Note: Multiply the numbers in the brackets first so that you can add and subtract the values
Female aged 27
Height: 178cm (5 ft 10in)
BMR = 655 + (9.6 x 69) + (1.8 x 178) – (4.7 x 27) = 1,520.5 calories a day
Men BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
Male aged 34
Height: 181cm (5ft 11in)
BMR = 66 + (13.7 x 94) + (5 x 181) – (6.8 x 34) = 2,027 calories a day
To calculate Total Daily Energy Expenditure (TDEE)
TDEE = BMR x activity level
Amount of exercise / activity level Description TDEE / Maintenance
Sedentary Little or no exercise / Desk job TDEE = 1.2 x BMR
Lightly active Light exercise / 1-3 x per week TDEE = 1.375 x BMR
Moderately active Moderate exercise / 3-5 x per week TDEE = 1.55 x BMR
Very active Heavy exercise / 6 – 7 x per week TDEE = 1.725 x BMR
Extremely active Very heavy exercise/ Physical job/ training 2 x per day TDEE = 1.9 x BMR
Using the examples for Male and Female BMR calculated the TDEE is as follows;
Female who is lightly active:
TDEE = 1520.5 x 1.375 = 2,091.6 calories
So to maintain her current weight, 2,091.6 calories would needed daily
Male who is moderately active:
TDEE = 2,027 x 1.55 = 3,141 calories
So to maintain his current weight, he would need to consume 3,141 calories daily.
If you are struggling to work out how many calories that you need to help you reach your goal then contact me here https://trainwithhonor.co.uk/contact stating your height, weight, age and goal.