How do I figure out the Calories I should be consuming?

  Ok so you want to figure out how many calories you should be consuming.

First of all you need to figure out your Maintenance Calories this is the amount of calories you burn day in day out doing everyday tasks and normal bodily functions. If you eat this number or calories you will maintain the weight you have, example you will be burning 2500 calories and eating 2500 calories therefore Maintaining your weight.

We do this by multiplying your body weight in pounds by 14-17 somewhere between these numbers will give you your maintenance calories


weight 170lbs x 14 = 2380

Weight 170lbs x 17 = 2890

so your maintenance calories is somewhere between 2380-2890

The numbers we multiply by depends on your activity level

14 – inactive

15 – lightly active

16 – moderately active

17 – very active

so you would begin tracking your calories and if your weight goes up or down with the calories you’ve set you adjust accordingly to Maintain.

  Once you have this primary number you can then adjust this to adhere your goals;

Fat Loss: Minus between 3-500 calories

Weight Gain: Add between 3-500 calories

Depending how harsh you want to lose weight or gain weight depends how drastic you increase or decrease your calories.

That simple 🙂


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