# Calculate your calories

We will now calculate your daily calorie intake for losing, maintaining or gaining weight.

First, we will Calculate your BMR and afterwards, we will use the Harris Benedict Formula to calculate how many calories your body needs to maintain its weight, and at the end, we will calculate your daily calories for losing or gaining weight. All depending on your goal!

**BMR Formula**

Women: BMR = 655 + (9,6 x your weight in kg) + (1,8 x your height in cm) – (4,7 x your age in years)

Men: BMR = 66 + (13,7 x your weight in kg) + (5 x your height in cm) – (6,8 x your age in years)

Now that we know what your BMR number is, we will proceed to the Harris Benedict Formula to calculate your daily calorie needs for maintaining you body weight.

**Harris Benedict Formula**

You need to multiply your BMR number by the appropriate activity factor, as follows:

- If you do little or no exercise = BMR x 1,2
- If you do light exercise/sports 1-3 days a week = BMR x 1,375
- If you do moderate exercise/sports 3-5 days a week = BMR x 1,55
- If you do hard exercise/sports 6-7 days a week = BMR x 1,725
- If you do very hard exercise/sports & physical job or 2x training a day = BMR x 1,9

**Daily calorie intake for gaining weight**

Using the BMR and Harris Benedict Equation, you know the number of calories you need to maintain your weight. In order to gain weight, you have to be in a calorie surplus, because you need more calories in your body than you burn trough out the day. 3500 calories are roughly one pound. So if you add 500 calories to your daily calories you will roughly gain one pound a week. If you add 1000 calories to you daily calories, you will gain roughly two pounds a week and so on.

But remember! You’re not gaining one or two pounds of muscle in a week, but you’re on the right track. Building muscle takes hard work and dedication and it doesn’t come over a day.

**Daily calorie intake for losing weight**

Using the BMR and Harris Benedict Equation, you know the number of calories you need to maintain your weight. In order to lose weight, you have to be in a calorie deficit. There’re two ways to weight loss, you can either be in a calorie deficit alone throughout the day or you can make a combination of eating fewer calories (diet) and burn more calories with exercise. The combination of exercise and diet is best for **lasting** weight loss. But either way, you have to be in a calorie deficit for weight loss, you should be in a calorie deficit by 500-1000 below your maintenance level. If you wish to lose a small amount of weight, you should aim for 500 deficit, but if you wish to lose a bigger amount of weight, you should aim for 1000 deficit, but preferably not over 1000.

**Examples**

Here’re two examples showing how to gain weight and lose weight.

Example one – gain weight.

A 24-year-old male who is 1,83 cm height and weight 80 kg.

So first he will calculate his BMR with the formula I have provided a little further up.

Men: BMR = 66 + (13,7 x 80) + (5 x 183) – (6,8 x 24) = 1913

So his BMR is 1913. He will now use the Harris Benedict Formula to calculate his daily calorie needs for maintaining his body weight

The women workout 3-5 days a week, so he takes his BMR number and multiplies it with 1,55.

Harris Benedict Formula

• If you do little or no exercise = BMR x 1,2

• If you do light exercise/sports 1-3 days a week = BMR x 1,375

• If you do moderate exercise/sports 3-5 days a week = BMR x 1,55

• If you do hard exercise/sports 6-7 days a week = BMR x 1,725

• If you do very hard exercise/sports & physical job or 2x training a day = BMR x 1,9

So 1913 x 1,55 = 2965 is a number of calories he needs to maintain his body weight.

The male wants to gain roughly 0,5 kg per week so he takes the 2965 and makes a calories surplus with 500. So 2965 + 500 = 3465 are the calories he needs to gain roughly 0,5 kg per week.

Example two – weight loss.

A 24-year-old woman who is 1,70 cm height and weight 80 kg.

So first she will calculate her BMR with the formula I have provided a little further up.

Women: BMR = 655 + (9,6 x 80) + (1,8 x 170) – (4,7 x 24) = 1616

So her BMR is 1616. She will now use the Harris Benedict Formula to calculate her daily calorie needs for maintaining her body weight

The women workout 3-5 days a week, so she takes her BMR number and multiplies it with 1,55.

Harris Benedict Formula

• If you do little or no exercise = BMR x 1,2

• If you do light exercise/sports 1-3 days a week = BMR x 1,375

• If you do moderate exercise/sports 3-5 days a week = BMR x 1,55

• If you do hard exercise/sports 6-7 days a week = BMR x 1,725

• If you do very hard exercise/sports & physical job or 2x training a day = BMR x 1,9

So 1616 x 1,55 = 2504 is a number of calories she needs to maintain her body weight.

The women want to lose roughly 0,5 kg per week so she takes the 2504 and makes a calories deficit with 500. So 2504 – 500 = 2004 are the calories she needs to lose roughly 0,5 kg per week.