How Many Calories Should I Eat?

Use the equation below to figure out your calorie goal:

 Step 1:

For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)=  BMR The amount of calories your body burns just from being alive 
FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 age in years)= BMR. The amount of calories you burn just from being alive.

Step 2: Take that number and multiply by your activity level:

• 1.2 Sedentary (little to no exercise)
• 1.375 Lightly Active (1-3 days a week)
• 1.55 Moderately Active (3-5 days a week)
• 1.7 Very Active (6-7 days a week)

Step 3:

• LOSE weight: Subtract 500
• MAINTAIN weight: keep the number the same
• GAIN weight: Add 500

The final number is the amount of calories you should eat  a day.

• With this equation, you do NOT have to add or subtract on workout days vs. rest days. It makes it easy!
• If you do not know your fitness level, take the AVERAGE between the two levels that sound like you.