Figure out how many calories you need to support your fitness goals.

So you have decided that you want to lose weight and get into shape. If you plan on making this time successful you need to know how much to eat daily. In terms of your energy needs you can use the formula below to calculate your daily caloric [energy] needs.

I would break these numbers up like so. Take your body weight and use that number for the amount of protein you’ll eat daily. So if you weigh 150 pounds then you’ll eat 150 grams of protein per day. Then take the number you came up with for daily calories and times that by 0.30 and divide by 9. That number will be your daily fat intake in grams. Then take your numbers for protein and fat, add them together, then subtract from your daily calories and divide by 4. This number is your carbohydrate intake in grams.

English BMR Formula:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula:

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

Take the # from above and add in your activity level below.

Harris Benedict Formula

To determine your total daily calorie needs, 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

Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.