Find out your calorie needs as per your goals
Your BMR is the basic amount of calories that you need to sustain daily function. Use the following calculation to determine your BMR.
TEE is your total energy expenditure, which is a combination of your BMR and your activity level. Use the below table to determine the amount of additional calories you will need.
|Activity Levels*||TEE (kcal)|
|No exercise or irregular exercise (0-1hr/wk)||BMR + 200|
|Mild (1 to 3hrs/wk)||BMR + 400|
|Moderate (4 to 5hrs/wk)||BMR +520|
|Heavy (6 to 8 hrs/wk)||BMR +700|
|Extreme (>9hrs/wk)||BMR +1000|
Now that you understand what your basic calorie needs are you can further adjust your calories based on your personal goals – do you want to lose weight, maintain weight or gain muscle? Take your TEE and subtract or add calories as needed as per below.
Once you have your total calories for the day, the next step is to break down those calories into macro-nutrient percentages based on what you determined your calorie goals are as per the above step.
Macro-nutrient Ratio (Protein: Carbs: Fat)
|1100 to 1300 Kcal||40:20:40||Weight Loss|
|1300 to 1800 kcal||40:30:30||Maintenance|
|1800 plus kcal||40:40:20||Muscle Building|