Generally for men a healthy and balanced diet would be around 2500 calories and for a woman 2000 calories to maintain their weight each day. Although, these values will vary a great deal since they depend on 3 factors; your levels of physical activity performed, your basal metabolic rate (BMR) and your metabolism. Furthermore, even after you have estimated how many calories you burn each day with all the equations and calculations you still need to remember that it is just a very accurate estimate and not exact. For example you might burn 2000 calories on a day where you’re just lounging around at home, but then the next day you could be doing some strenuous activities and end up burning 3000 calories.
Calculating Your Calories Burnt Each Day
Firstly, you will need to learn how to calculate your maintenance calories and this will be your Basal Metabolic Rate (BMR) x Total Energy Expenditure (TEE). The BMR is how many calories your body needs to keep your organs running if you just lay in bed all day doing nothing and the TEE is added because the more active you are the more calories you will need every day.
BMR For Men = 10 x weight (KG) + 6.25 x height (CM) – 5 x age (Years) + 5
BMR For Women = 10 x weight (KG) + 6.25 x height (CM) – 5 x age (Years) – 161
After you have worked out you BMR you need to times this by your TEE:
Sedentary (little or no exercise) = BMR x 1.2
Lightly Active (light exercise 1–3 days a week) = BMR x 1.375
Moderately Active (moderate exercise 3–5 days a week) = BMR x 1.55
Very Active (hard exercise 6–7 days a week) = BMR x 1.725
Extremely Active (hard-core exercise 7 days a week or 2x training a day) = BMR x 1.9
Your Goals: Weight Gain Or Weight Loss ?
Now that you have calculated a very accurate estimate of what your daily calorie intake is to maintain your weight you should now focus on your goals. Unless all you wanted was to know your maintenance calories then there’s no need for you to read further since you already have the answer, but if you want to gain weight or lose more weight then read on…
Although this way of calculating your calories is the best/most accurate, before you decide to gain or lose weight you will still need to test and track (macros) this number out for a week since everybody’s metabolism is different. So when you do start trying to gain or lose weight you will be able to find the sweet spot very quickly allowing you to do either one at a steady pace (0.2kg – 0.7kg a week).
For weight gain you must add 300-500 calories per day to your newly calculated maintenance calories, but don’t go above 500 calories and go into a huge caloric surplus or else your just gonna get fat.
For weight loss you do the same thing, but subtract 300-500 calories from your current maintenance calories. If you find it hard to eat less food/calories then this may help curb your appetite and make your weight loss journey much easier: Click Here
If you have any more questions on how to calculate the amount of calories you burn in a day then leave a comment about it below.