It's important we understand our bodies and how our lifestyles affect our energy requirements.

On a basic level our body fat is a direct correlation to how much energy we take on via food.

Eat too much energy, it gets stored as fat.

Eat the right amount, you maintain your weight.

Eat slightly less than needed, you burn fat and use it as energy.

Eat too little, you burn fat and muscle and can get sick and have low energy.

The first step is to figure out your BMR. This will make up 50-90% of your daily energy needs.

Your Basal Metabolic Rate (BMR) is how many calories you need every day for your body to function if you woke up and stayed lying down a whole day and didn't move or didn't eat. Don't be surprised if this is higher than expected.

Do this step first and then we will account for your lifestyle and how active you are.

Make sure you know your height in CM and your weight in KG.


Now you have your BMR which is the absolute minimum amount of calories you should eat every day unless advised by a doctor or a nutritionist. 

Next step is looking at your Total Daily Energy Expenditure (TDEE). This is an average of how many calories you need every day based on your lifestyle and activity level.

Take a look at the options and decide which sounds most like you.

Congratulations! Now you know an average of how many calories you need every day. You might be surprised at how much or how little you need.

Now you might wonder what you need to do with this number.

If you want to lose weight, subtract 500 calories off your TDEE, however if this goes below your BMR than eat the number of calories that it states at your BMR. Remember never go below, unless advised.

If you want to maintain your weight, then hit your TDEE each day.

If you want to gain weight then anything over your TDEE will great a surplus. Remember one or two days wont make a difference, you will gain weight over a long period of time. The largest man in the world only ate the equivalent of one chocolate bar every single day of his life. The key word being every.

If you want to learn a more about you and your body, then subscribe to the club for all your health and fitness needs.