How do I find calorie goal for maintenance

charlotteandalfie

as title says really. How do I find out?? I'm 115lbs and 5'4 and 3/4 xx

psuLemon

it make take some time with playing with calories but essentially, you start with your BMR (you can use the tool at the top to find an estimate of that) then you muliply it by your TDEE multiplier based on your lifestyle and workout schedule. Below are the multipliers. Once you do that, you monitor your weight for a few weeks (3-4 generally); if you gain weight, drop calories 200; if you lose weight, increase by 200.


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.)