When calculating your calorie intake there are multiple considerations such as your age, gender, activity level, weight, and goals (maintain, lose, or gain weight). One common method to establish your calorie intake is the Harris-Benedict equation.
This equation estimates your Basal Metabolic Rate (BMR) based on your weight, height, age, and gender. You can also estimate your Total Daily Energy Expenditure (TDEE) this represents your activity level (sedentary, lightly active, moderately active, very active).
Here is a useful website where you can calculate your basal metabolic rate and total daily energy expenditure:
To lose weight, you generally need to create a calorie deficit by consuming fewer calories than your TDEE. To gain weight, you need to consume more calories than your TDEE. Once your calorie requirements are established you will have to determine the right numbers of each macronutrient to consume.
Every person will have very different needs and requirements, however as a starting point I would recommend dividing your macros up as follows: 30% protein 30% fat and 40% carbohydrates. (As a percentage of your total calorie intake) For example: a person consuming 2500 calories, their macronutrient split would be as follows. Protein 188g Fat 83g carbs 250g.
It's essential to consult with a healthcare provider or a registered dietitian to determine the right calorie intake for your specific needs and goals, as individual factors and health conditions can influence your calorie requirements.
Written by Karl Lucas
Coach at Optimum Fitness Tetbury