How Many Calories Should You Be Eating?

We're often asked "How many calories should I be eating?" Between RMR and BMR and net calories and total calories and deficits it can all be a little overwhelming and confusing. We know. Here's how to quickly figure out how many calories you should be eating.

Sedentary: You work in an office or at home and sit for most of the day. Current weight in pounds x 12 = Calories needed to maintain weight.

Moderately Active: You walk or are on your feet for most of the day (i.e server in a restaurant) or are doing one of our entry level programs. Current weight in pounds x 13 = Calories needed to maintain weight.

Highly Active You spend most of your day doing labor intensive work or lifting heavy objects or are doing one of our high intensity programs. Current weight in pounds x 14 = Calories needed to maintain weight.



If you want to lose weight, subtract 500 calories from that number. But, don't go below 1200 calories. See the two examples below:

Scenario 1: A 200 pound person wants to lose weight. They are:
Sedentary: 200 lbs * 12 = 2400. 2400-500 = 1900. They should eat 1900 calories daily.
Moderately Active: 200 lbs * 13 = 2600. 2600-500=2100. They should eat 2100 calories.
Highly Active 200 lbs *14 = 2800. 2800-500=2300. They should eat 2300 calories.

Scenario 2: A 120 pound person wants to lose weight. They are:
Sedentary: 120 lbs x 12 = 1440. 1440 - 500 = 940. They should eat 1200 calories.
Moderately Active: 120 lbs x 13 = 1560. 1560-500 = 1060. They should eat 1200 calories.
Highly Active 120 lbs x 14 = 1680. 1680-500=1180. They should eat 1200 calories.


If you are trying to gain weight, add 300 calories.
Here's an example of a 120 pound person trying to put on weight. They are:
Sedentary: 120 lbs x 12 = 1440. 1440 + 300 = 1740. They should eat 1740 calories.
Moderately Active: 120 lbs x 13 = 1560. 1560 + 300 = 1860. They should eat 1860 calories.
Highly Active 120 lbs x 14 = 1680. 1680 + 300 = 1980. They should eat 1980 calories.