CALCULATE DAILY CALORIES REQUIREMENTS
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You can either calculate your daily calorie requirements by using the equations below or using the calorie calculator.
Once you have determined the number of calories you need per day to maintain your current weight (total daily energy expenditure or TDEE), you can calculate the number of calories you need to lose weight.
Remember that there are 3500 calories in 1lbs. (0.45kg) of fat. Thus, you need to burn 500/ 1000 calories more than you consume each day to lose 1/ 2lbs. of fat per week.
Calories needed on average by men and women:
Average Calories Needed to: |
Women |
Men |
Maintain Weight |
2000 – 2100 |
2700 – 2900 |
Lose Weight |
1400 – 1800 |
2200 – 2700 |
To determine caloric requirements to maintain current weight (TDEE), follow step 1. and then step 2. to calculate you TDEE.
1. Calculate BMR (Basal Metabolic Rate)
Women: |
= 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in years) |
Men: |
= 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in years) |
Note: Multiply the number in brackets first, then you can add and subtract.)
For example: |
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Therefore, |
BMR | = 665 + (9.6 X 69) + (1.8 x 178) – (4.7 x 27) = 1520.9 calories/ day |
2. Calculate Total Daily Energy Expenditure (TDEE)/ Maintenance Level
TDEE |
= BMR x Activity Factor |
Determine your activity factor from the table below and multiply this number by the BMR you just calculated above, to determine your TDEE.
Activity Factor Table
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Description |
TDEE/ Maintenance |
Sedentary |
Little or no Exercise/ desk job |
TDEE = 1.2 x BMR |
Lightly active |
Light exercise/ sports 1 – 3 days/ week |
TDEE = 1.375 x BMR |
Moderately active |
Moderate Exercise, sports 3 – 5 days/ week |
TDEE = 1.55 x BMR |
Very active |
Heavy Exercise/ sports 6 – 7 days/ week |
TDEE = 1.725 x BMR |
Extremely active |
Very heavy exercise/ physical job/ training 2 x/ day |
TDEE = 1.9 x BMR |
Therefore, |
TDEE |
= BMR x Activity Factor |
TDEE |
= 1520.9 x 1.375 = 2091 |
