Calories

Bella31056

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.

stevencloser

Something like this

http://www.iifym.com/tdee-calculator/

3dogsrunning

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

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.