close
Advertisement

The equation that proves how many calories you should be eating

Don't eyeball it, calculate it.

The BMR rule of thumb
The BMR rule of thumb
iStock

If you want to do it yourself, here is a general map to follow. The final number is the recommended calorie consumption per day – tailored just for you:

BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)

BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)

BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)

BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)

BMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)

After all that, it’s important to note that this number isn’t necessarily something you should streamline your collective focus into. Although this does stand as the ideal formula to use as a guideline, weight loss boils down to more than just a number. Living your healthiest life doesn’t equate to shedding kilos, and obsessively counting calories can spiral one into an overly compulsive diet with dangerous downfalls.

The induced stress can actually raise your cortisol levels, making it even harder for you to lose weight.

In essence, be conscious of your healthy caloric intake, but it’s wiser to concentrate on what you’re eating than how much. Also, don't forget the huge impact that WHEN you eat can have on your waistline.

Your body knows best what it wants, so if it’s asking for fuel, indulge it, don’t spoil it. 



Advertisement
8 weight-loss challenges that only take 30 days

8 weight-loss challenges that only take 30 days

You've got this! These 30-day challenges will clean up your diet, build your confidence, and entice you to work out consistently so you can finally lose weight.
14 foods you think are dairy-free - but aren't

14 foods you think are dairy-free, but aren't

Whether you have a legit allergy, you’re vegan, or you just want to avoid it, you might be fooled by some of the foods that contain dairy.
12 things your stomach is trying to tell you

12 things your stomach is trying to tell you

Tummy not happy? Find out why and what you can do about it.
16 low-carb diet mistakes you should never make

16 low-carb diet mistakes you should never make

You’re on a low-carb diet but weight loss has stalled and you’re getting frustrated. These common mistakes might be sabotaging your health, energy, sleep – and weight-loss success.
37 fat-burning foods to help you lose weight

37 fat-burning foods to help you lose weight

There’s no magical way to lose weight instantly. But paired with exercise, these foods have the power to torch fat you just can’t seem to get rid of.

Advertisement