Whether your goals are weight loss, weight gain or maintenance knowing how many calories you are eating can be key to reaching your goals.

Let me start by saying I personally recommend using the strategies in below video AFTER tracking your food for 7 days. This way you can compare the calories you’re actually consuming the calories you get in your calculation.

The following video goes over:

- How to calculate your calorie intake for weight loss
- How to calculate your calorie intake for weight gain
- How to calculate your calorie intake to maintain your weight
- How to calculate your BMR (basal metabolic rate)
- How to calculate your TDEE (total daily energy expenditure)
- How to calculate your calorie deficit
- How to lose one pound a week

http://www.bmi-calculator.net/bmr-calculator/ This is an example of the BMR calculator discussed in the video

The formulas below will be needed to calculate your TDEE

## Comments 3

Hi,

I am having a hard time coming up with my macros. My BMR is 1241.75 X1.375= 1,707 calories. My weight is 123, height 4″11 and I am 48 years old. I would like drop my weight to 115. Would you please help me?

V/r

Mary

Author

Hi Mary,

Unfortunately I don’t calculate macros for individuals unless I’m working with them via meal plans. You can check out my youtube video on how to calculate them yourself via this link: http://justget.fit/how-to-calculate-your-macros-example-from-youtube/ or you can search for Alan Aragon’s total energy expenditure equation to calculate how many calories you should be eating. Best of luck!

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