Depending on your goals the amount of calories you should eat in a day will vary greatly. Whether you want to lose weight, maintain weight or gain weight the amount of calories you need daily will solely depend on those goals.
Before we go into your goals you will need to understand the factors involved determining a person’s total daily calorie intake. Factors include your age, lifestyle, sex, height, weight and activity level. For example a 90kg 19 year old male bodybuilder at 5 foot 10 inches will need far more calories than an 50kg retired 65 year old female at 5 foot 4 inches, especially since she is nowhere near as active. Generally, adult females will need 1800-2400 calories a day and adult males will need 2000-3000 calories a day. If you’re in your mid twenties this is when calorie demands will be at the highest and you may need 2200-3000 calories per day simply because your still growing, but these are some very broad ranges for you to choose from and if you’re willing to do some simple math you can easily work-out the amount of calories you need in a day depending on your current weight goals. To make it easier and faster to calculate you should probably use a calculator.
The Full Calculation Broken Down
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
So if you want to gain weight you will need to 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. Now if you want to lose weight 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
Although this way of calculating your calories is the best and most accurate you will need to still test it out for a week since everybody’s metabolism is different. You must accurately track your calories for the week and find the sweet spot so you can gain weight or lose weight at a steady pace e.g. 0.2kg – 0.7kg a week.
Hopefully this was helpful and if you have any more questions on how to calculate your calories leave a comment about it below.