How many calories should I be on?

You need to calculate your BMR (basal metabolic rate) before selecting a number at random.

For women:

BMR is calculated by multiplying your weight in kg by 22

E.g. 90Kg female: 90x22=2160

This is where you begin.

Next, we need to determine your activity level, which ranges from 1.1 to 1.9 depending on the client.

As a general rule:

Don't overrate your physical activity

The majority of the general population falls between 1.1 and 1.4

1.1 is sedentary with 1.9 being super active.

No one is as active as they believe themselves to be.

Multiply your BMR result:

In this instance, we will use activity rating 1.4 (lightly active i.e does light exercise 3 to 4 days a week)

2160 by the activity level/1.4 = 3024

Based on this, determine your calorie deficit.

For instance, begin with a reduction of 200 calories and check if it's sustainable for you.

Gradually reduce your calorie intake. Implementing changes that are too drastic can make it challenging to adhere to the plan, and quickly introducing a significant deficit can be stressful for your body.

Disclaimer

This content is for informational purposes only and isn't a substitute for professional medical advice, diganoses or treatment. Always check with yoru healthcare provider before making health related decisions.