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How to workout your calorific intake.

How to work out your calorie intake.


The recommended daily average for a female equates to 1800kcal and men 2000. However, we are all different in shape and size, so of course we all need different calorific intakes.


To work out calorie intake specific to individuals we first need to work out our Basal Metabolic Rate (BMR) this is the number of calories that we burn per day when at rest, ie, lying in bed doing nothing.

Once we start adding in moving around daily activities and exercise this number of calories increases.


Calculating our BMR allows us to be much more accurate with our diet. From this we can create meal plans to help us loose or if desired put on weight.


To work out your BMR you need to know your:

  • Height (cm)
  • Weight (kg)
  • Age


The Math

For this we use the Harris-Benedict equation.[1]


Men                BMR= 66.5+(13.75xweight) + (5.003xheight) – (6.755xage)


So, for a 70kg male, height 175cm age 30 we get


BMR= 66.5+(13.75×70) + (5.003×175) – (6.755×30)


BMR= 66.5+(962.5) + (875.525) – (202.65)


Therefore, this males BMR =1701.857kcals per day



The math is slightly different for a female


Female          BMR = 66.5 + (9.563 x weight) + (1.850 x height) – (4.676 x age)


So, for a female of 70kg, 175cm in height and age 30 we get


BMR = 66.5 + (9.563 x 70) + (1.850 x 175) – (4.676 x 30)


BMR = 66.5 + (669.41) + (323.75) – (140.28)


Therefore, this Females BMR = 919.38kcals per day


We then Multiply this number by the amount of exercise that you are doing.


Little Exercise 1.2
Light Exercise 1.375
Moderate Exercise 1.55
Heavy Exercise 1.725
Very Heavy Exercise 1.9


Now that you can work out your calorific requirements you can adjust your diet to meet your goals.

For example, if you were looking to lose weight you would amend your caloric intake to be 500kcal less than the recommended intake. This would result in a loss of 1lb per week.[2] It is not recommended that you reduce any more than this.








  1. Harris, J. A., & Benedict, F. G. (1918). A biometric study of human basal metabolism. Proceedings of the National Academy of Sciences4(12), 370-373.


  1. Jeukendrup, A., & Gleeson, M. (2010). Sport nutrition: an introduction to energy production and performance(No. Ed. 2). Human Kinetics.


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