How To Calculate Your Calorie Intake? (2 Easy Methods)

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Are you looking to calculate your caloric intake? Here is a 2-step method for calculating your calories.

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Determining your daily caloric intake is the first step to every diet. Once you calculate your calories, you'd move on to splitting those calories into the right macronutrients.

Key points:

Method #1 - Fast and Inaccurate Way to Calculate Your Caloric Intake

Step 1 - Calculate your RMR

RMR = 11 x Your Body-weight (in LBS)

Caloric Maintenance = RMR x Activity Multiplier

Activity Multipliers:
Sedentary /w 3-6 days of lifting = 1.3 - 1.6
Lightly active /w 3-6 days of lifting = 1.5 - 1.8
Active /w 3-6 days of lifting 1.7 - 2.
Very active /w 3-6 days of lifting 1.9 - 2.2

Here's the lifestyle each one describes:
Sedentary: Spend most of the day sitting (e.g., bank taller, desk job)
Lightly Activity: Spend a good part of the day on your feet (e.g., teacher)
Active: Spend a good part of the day doing some physical activity (e.g., waitress, mailman)
Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)

Example: 160 lbs sedentary male doing a 9 - 5 desk job exercising four times a week

RMR = 11 x 160 = 1760 kcal

1760 x 1.4 = ~2464 kcal estimated maintenance intake

That's the end of Method 1.

You can get the same using an Online Calculator.

Method #2 - Very Accurate Way to Determining Calorie Intake

Step 1 - Use an online calculator r Method #1

Then once you get that number you use real-world data to figure out the caloric intake and see how accurate that was.

You need a two week "Calorie Maintenance Estimation" phase.

Tools required: MyFitnessPal + Digital body-weight scale

(Also I highly recommend a kitchen food scale)

So in these two weeks, you take the number from those calculations, and you just eat that exact amount of calories.

At the same time, you measure your morning body-weight after toilet.

With two weeks of daily weigh-ins and consistent calories, you get two seven day averages.

NOTE: Never look at the day to day weight measurements. Just look at the averages because stress, sodium, food intake, changes in macro ratios, water weight can influence day to day measurements.

Here's how to properly use the scale youtube.com/watch?v=DNPe1qSsjoU

Always look at seven-day calories and seven-day body-weight.

Now, once you have two weeks of data, you determine the amount of weight gained, maintained, or lost.

Example: Male 200 lbs lightly active lifts three times a week.

Calculator gave you 3000 kcal as maintenance.

Now after two weeks you got these measurements:

Week 1: 200 lbs @ ~3000 kcals.
Week 2: 199 lbs @ ~3000 kcals.

The person lost 1 lb on their caloric intake.

That means that they had a deficit of 500 kcal /day as we know that to lose a pound a week, we approximately need to be in a 3500 kcal deficit per week.

So if we put that into daily that means that the person was in a ~500 kcals deficit per day.

And that their real caloric maintenance is 3500 kcal a day.

Once we know this number, it's easy to decrease or increase the calories to reach a specific goal.

For example: If this person wanted to continue losing weight at a 1 lb/ week, they would continue eating 3000 kcal on average per day.

If they wanted to amp it up and lose 2 lbs/week, then they would go to 2500 kcal/day on average.

There you have it.

That's the simplest and easiest way to calculate your caloric intake accurately.

For more check out:
Website: tomic.com
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Music Used:
Jim Yosef - Firefly [NCS Release]
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