How Many Calories Do You Need?

Ever wondered how many calories you need for the day? Well now you can find out in a few simple steps.

Your total daily energy expenditure (TDEE) uses your BMR (your calorie expenditure to just stay alive)to help determine how many calories per day your body uses. If you dont know or have forgot your BMR click here to find out

In other words, if the amount of calories you eat in a day equals your TTDE, you would maintain your weight. Because we want to lose weight, we need to eat less than the TDEE figure. This will give you the your starting point to how many calories per day you should consume to lose weight. Let’s work it out. Now choose the level of exercise that best describes you and use your BMR to work it out. If your are stuck see example below.

AMOUNT OF EXERCISE	TOTAL DAILY ENERGY EXPENDITURE (TDEE)
Sedentary individual, little or no exercise, office work	TDEE = BMR x 1.2
Light activity, exercise or sport 1-3 days per week	TDEE = BMR x 1.375
Moderate activity, exercise or sport 3-5 days per week	TDEE = BMR x 1.55
High activity, exercise or sport 6-7 days per week	TDEE = BMR x 1.725
Very heavy activity, physical job, exercise or sport 2 x times each day	TDEE = BMR x 1.9

Example: If you used Sedentary individual, little or no exercise, office work and your BMR was 1500 then you would times the BMR(1500) by 1.2 this will give you 1800 calories. So in this case you would need to intake 1800 calories to maintain your body weight.