To help build your nutrition plan, you may want to know how many calories you should be eating. Excluding exercise, your body requires calories just to maintain being alive – breathing, digestion, circulation, body temperature, hair growth, skin health, etc. This is what we call his resting energy expenditure (REE).
The calculator below estimates REE based on the Harris-Benedict equations. Create your goal based on REE.
- To simply maintain your weight, caloric intake should match your REE.
- To lose weight, caloric intake should be less than REE.
- To gain weight, caloric intake should be greater than REE.
3500 excess calories equals one pound of fat. For example, if you eat 500 calories less each a day, you will lose about one pound in a week (500 calories x 7 days = 3500), and vice versa. If you eat 500 calories more each day, you will gain a pound.
*To account for exercise, adjust your calorie intake by adding calories burned during your workouts: GOAL – FOOD + EXERCISE.
For example, if your REE is 1500 and you just want to maintain, eat 1500 calories per day. If you burn 500 calories per day through exercise, eat 2000 calories per day to maintain (1500 GOAL + 500 EXERCISE).