I wanted to put the calculations here for recalculating your energy needs if you ever need it as things change throughout the remainder of your lifespan.
We all weigh a different amount, We all do different jobs, some of us sit at desks all day, others may be on our feet, others may be lifting. We all have different levels of planned physical activity. If I said, hey you all need to eat 1500 calories a day. It could lead to:
Weight gain for some of you
Unsustainable weight loss for some of you
Messing up your hormones by restricting you unnecessarily
Cause your performance at work, or at the gym
Please note this is for women only, the calculation for men differs, if you would like the calculation for your partner please let me know.
Basal Metabolic Rate- this is the amount of energy you require for your body to FUNCTION at its best.
BMR = 655.1 + (9.563 * weight [kg]) + (1.85 * size [cm]) − (4.676 * age [years])
e.g BMR = 655.1 + (9.663 x 76) + (1.85 x 165) – (4.676*32)BMR= 655.1 + (734.39) + (305.25) – (149.63)BMR = 1844 calories per day
Now we dont stop there, now what about your activity levels:
Little/no exercise- sendentary job: BMR * 1.2 = Total Calorie Need
Light exercise- sendentary job : BMR * 1.375 = Total Calorie Need
Moderate exercise (3-5 days/wk): BMR * 1.55 = Total Calorie Need
Very active (6-7 days/wk): BMR * 1.725 = Total Calorie Need
Extra active (very active & physical job): BMR * 1.9 = Total Calorie Need
Take your BMR and multiply by the relevant figure above.
Thats it. That is the amount of calories you need per day. Now, if you want to lose around 500g-1kg per week, – 400-800 calories from your final result, but not dipping below your BMR.