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Finding Your Daily Calories:

Before you start losing weight by pu�ng your body into a calorie deficit, you need to
understand what your maintenance calories are. This is a 2 step process.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

BMR formula: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 = BMR

Example 1: Weight - 75kg | Height - 180cm | Age - 23 years old

BMR = (10 × 75) + (6.25 × 180) - (5 × 23) + 5 | BMR = (750) + (1,125) - (115) + 5 | BMR = 1765 calories

Another simpler way to calculate your BMR is by using this online calculator:
h�ps://www.calculator.net/bmr-calculator.html

Step 2: Calculate your daily maintenance caloric needs based on ac�vity level

Lightly ac�ve (exercise 1-3 days per week), Maintenance calories = BMR x 1.375 | Moderately ac�ve
(exercise 3-5 days per week) | Maintenance calories = BMR x 1.55 | Very ac�ve (exercise 6-7 days per
week) | Maintenance calories = BMR x 1.725

Example 2:

Maintenance calories = 1765 x 1.55 | Maintenance calories = 2,736 | In this example, the BMR (1765
kcals) x your ac�vity level (1.55) = the calories required to maintain your current weight (2,736 kcals).

How to track calories

Now that you have your maintenance calories, you must be thinking, “but how do I keep track of my
calories Declan?” And if you haven’t worked out your maintenance calories, quickly do that now.

You can easily track your calories by pen and paper, although I believe the best way to track your
calories is by using an app. My favourite being MyFitnessPal, which is free to use and has over 140
million people trus�ng this app to help them achieve their health and fitness goals.

To use MyFitnessPal, simply add the foods you eat throughout the day by either searching for a
product or scanning the items barcode. It’s that easy! By the end of the day you will be able to see the
total calories and macronutrients that you have consumed.

Three components of energy expenditure

The body burns calories (also known as calorie expenditure) by the following three components
1. Ac�vity Energy Expenditure - This refers to the calories expended from physical movement, e.g.
running, comple�ng household chores and fidge�ng.

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