Therefore, my ideal calorie intake should be 2060 – 300 = 1760 calories.īut if I were to be at the 500 calorie deficit, my ideal calorie intake would be 2060 – 500 = 1560 calories. I like to be at a 300 calorie deficit because I don’t get as hungry. However, any form of dieting and calorie restriction will reduce your metabolic rate, so just keep that in mind (also remember that resistance training increases your metabolic rate). Usually, for fat loss, you should be in a daily calorie deficit of around 200-500 calories.Ī more severe calorie restriction will result in a more severe fat loss. STEP 3: CALCULATE YOUR IDEAL CALORIE INTAKE HOW MANY CALORIES I NEED IF I WANT TO LOSE WEIGHT?
This means that if I were to lie in bed all day and do absolutely nothing, my body would use up 1329 calories per day. My weight is around 52kgs, my height is 167cm and my age is 27 years. It can get a bit confusing, so stay with me! This formula is the revised Harris-Benedict equation. Meaning if you lie in bed all day and do nothing, this is the number of calories your body will spend just to keep everything running properly.īMR is also known as your body’s metabolism meaning that any increase to your metabolic weight, such as exercise, will increase your BMR. STEP 1: CALCULATE YOUR BASAL METABOLIC RATE (BMR) What is BMR?īasal Metabolic Rate is the number of calories required to keep your body functioning at rest. Note: Please remember that these formulas may not be exactly right for everyone but they are a pretty good indication.Īlso, the formulas are for women only. If you want to know more details read below my breakdown of formulas and more details about what BMR & TEE mean for you. You can calculate both BMR & TEE to get your daily ideal calorie intake using the calculator below. These are fancy terms for how many calories you need to just stay alive and how many if you’re remotely or moderately active/working out :) )
#Caloric deficit calculator how to#
How to know what is right for you and your body?īelow, I will show you formulas that work for calculating your Basal Metabolic Rate (BMR) & Total Energy Expenditure (TEE) So, how do you calculate your ideal calorie intake?
Eating too much or too little can affect your fat loss results. A golden rule in life and in fitness.Įating the right amount of calories for your body is extremely important.
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