How many calories? how many grams? how much carbohydrates? how much protein? How much fat? These are all questions that give the masses a huge headache when it comes to being health, losing or even gaining weight. Well worry no more! Today I’m going to show you just how easy it is to work out how much you should be eating of each macronutrient.

So let’s start at the beginning. Our body needs a specific amount of calories just in order to survive and carry out basic bodily functions. This is called a basal metabolic rate (BMR). As human beings we are highly diverse in nature, therefore no 2 persons’ calorie requirements will be the same (or at least very rare anyway).

How to calculate your BMR:

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age)

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age)


You are female

You are 30 years old

You are 5’6” tall (167.6 cm)

You weigh 8 stone 8 Ibs (54.5 kg)

Your BMR = 655 + 523 + 302 + – 141 = 1339 calories/day

So, we have calculated our bodies requirements for basic function. Now we need to look at how many calories we need to carry out all our daily activities, taking into consideration the intensity level in which we do so. This is known as our total daily energy expenditure (TDEE).

How to calculate our TDEE:

Firstly, we look at our activity levels, we then multiply by the factor which is applicable to your lifestyle.

Sedentary BMR x 1.2 Little or no exercise, desk job
Lightly active BMR x 1.375 Light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 Moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 Hard exercise/sports 6-7 days/week
Extra active BMR x 1.9 Hard daily exercise/sports and physical job



Using our example from above, our BMR is 1330 calories/day

Your activity level is moderately active (workout 3-4 times/week)

Your activity factor is 1.55

TDEE = 1.55 x 1339 = 2075 calories/day

So there you have it, now you can calculate your requirements!

Mark Brearley

(Personal Trainer and Director of INTERFIT)