Calories

Bella31056
Bella31056 Posts: 6 Member
in Health and Weight Loss
Good morning everyone. I was on here a couple of years ago and lost some weight but unfortunately I quit so I am back again and hoping for a better outcome. I remember reading in the message boards on how to determine how many calories you should eat everyday and it had something to do with your BMR and something else and for the life of me, I can't remember how to calculate the calories. I tried to search for it but I'm not sure what I am looking for. Any help would be appreciated.

Replies

  • stevencloser
    stevencloser Posts: 8,911 Member
    Something like this :)

    http://www.iifym.com/tdee-calculator/
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    edited February 2016
    You take your BMR and use an activity multiplier that fits your level of activity.

    Then you create a deficit from there, usually you take abou 20% off but it depends on your goals.

    Activity Multiplier
    Sedentary = BMR X 1.2 (little or no exercise, desk job)
    Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
    Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
    Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
    Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

    Or you could use a TDEE calculator and they will do it for you. Like here
    http://www.fitnessfrog.com/calculators/tdee-calculator.html


    Or you can use MFP and add your exercise daily.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Myfitnesspal does it for you: http://www.myfitnesspal.com/account/change_goals_guided

    If you're not happy with that, there are many other ways to calculate calorie goal. BMR is, as a rule of thumb, the bare minimum anyone should go for.

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