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Eat This Much

How Many Calories Do You Need?

There are many factors that determines ones exact caloric need.

Here’s a good way to get a rough estimate without a fancy calculator.

Step 1: What's Your Basal Metabolic Rate (BMR)?

Take your body weight in pounds and multiply it by 10.

Step 2: Find Maintenance Calories After Activity

Sedentary (x 1.3-1.6) Moderate exercise but sedentary job

Lightly Active (x1.5-1.8) Moderate active intense exercise but sedentary job

Active (x1.7-2.0) Very active exercise & active job

Very Active (1.9-2.2) Intense active and active job


150 lbs.*10=1,500 BMR

1500*1.3= 1,950 maintenance calories

If your goal is to lose 1 pound per week you would subtract 500 calories to get 1450.

Remember 3500 calories equals 1 pound. 500 calories *7 days = 3500 calories

Make sure you take in an adequate number amount of macronutrients (protein, fat, carbohydrates) by readign your nutrition labels. Protein helps to build muscle and maintain other body tissue. Fat provides energy and regulates hormone production, and keeps you full. Carbohydrates also provide energy and help you sleep and night.

The information contained in this site is provided for informational purposes only. Always consult your doctor before you start an exercise or nutrition plan.


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