Daily Caloric Suggestions

In general, people often track their weight to measure weight loss or ensure they are maintaining the status quo. This statistics page will give you some basic guidance on the total amount of calories you need to maintain, gain, or lose fat. Use it as a base, but it is by no means a substitute for a solid nutritionist.

BMR

BMR is short for Basal Metabolic Rate. The Basal Metabolic Rate is the number of calories required to keep your body functioning at rest, also known as your metabolism.

Your current BMR is:

SUGGESTED CALORIE INTAKE

Once we know your BMR (the number of calories to keep you functioning at rest), we can go on to give you suggestions on how to spread your calorie intake across the day. Firstly we split the figures into daily calorie intake to maintain weight and daily calorie intake to lose weight. Daily calorie intake to lose weight is calculated based on NHS advice – they suggest to lose 1 – 2lbs a week you should subtract 600 calories from your BMR. The two daily figures can be further broken down by recommending how to split calorie intake across the day i.e. breakfast, lunch, dinner and snacks.

SUGGESTED CALORIE MACRO-NUTRIENTS INTAKE

With calories calculated, the we can recommend how those calories should be split into Fats, Carbohydrates and Proteins. Based on 2010 Dietary Guidelines for Americans we have split it in the following manner: Carbohydrates 50% of calories, Fat 25% and Protein 25%. For further information please read our guide.