The easiest way to calculate your maintenance calories is to multiply your weight by 14-17.
This helps take your activity level into account. Multiply by 14 if you’re not active and by 17 if you’re very active.
And you can multiply by 15 or 16 if you’re somewhat in between. So I weigh 210lbs and I’m pretty active so I’ll multiply by 16.
This gives me 3,360 calories. Once I multiply by 20% that leaves me with a 672 calorie deficit. 3,360-672 = 2,688 calories.
So with this method, I am allowed to eat more than 350 extra calories per day for my high activity level.
For the final and supposedly most accurate way to calculate your required daily calories for weight loss is to use a calorie calculator.
These calculators will usually use either the Mifflin-St Jeor equation or the Harris-Benedict formula to calculate your maintenance calories and then subtract roughly 500 calories to give you your weight loss calories.
I’m going to include a link in the description for you to be able to access a calorie calculator that will give you your maintenance calories and your fat loss calories.
When I do my calorie calculations I end up with 2632 calories per day. This turns out to be very close to the total that I got from multiplying my weight by 16.
I want to remind you guys one more time that regardless of which method you used this number is only a baseline.
If you start with lets 2,000 calories but notice that you aren’t losing any weight after a week,
drop by 300 calories and see what you get from 1700 calories over the next week. You have to reevaluate and readjust every now and then to stay on track.
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