The Equation That Proves How Many Calories You Should be Eating

Don't eyeball it, calculate it.

The BMR rule of thumb
The BMR rule of thumb

If you want to do it yourself, here is a general map to follow. The final number is the recommended calorie consumption per day—tailored just for you:

BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)

BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)

BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)

BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)

BMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)

After all that, it’s important to note that this number isn’t necessarily something you should streamline your collective focus into. Although this does stand as the ideal formula to use as a guideline, weight loss boils down to more than just a number. Living your healthiest life doesn’t equate to shedding pounds, and obsessively counting calories can spiral one into an overly compulsive diet with dangerous downfalls.

The induced stress can actually raise your cortisol levels, making it even harder for you to lose weight.

In essence, be conscious of your healthy caloric intake, but it’s wiser to concentrate on what you’re eating than how much.

Your body knows best what it wants, so if it’s asking for fuel, indulge it, don’t spoil it. 

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