The calculator on this page will allow you to work out how many calories to eat each day based on the amount of exercise you are doing.  Everyone is different and this tool will take that into account.

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       Here's how it works...

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Your Basal Metabolic Rate (BMR) is the number of calories needed to perform your body's most basic functions, like breathing, circulation and digestion.  Even if you were to lie completely still for the entire day, you are constantly burning calories.  In fact, your BMR accounts for most of the calories you burn each day.

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Of course, you're not burning calories through your BMR alone.  You are constantly moving during the day - this is called Non-exercise activity thermogenesis - that's a bit of a mouthful so we call it NEAT for short.  Brushing your teeth in the morning; hoovering the house; walking around; even fidgeting and blinking is taken into account in your NEAT.

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And then on top of this, there is your exercise.  Clicking the Advanced Mode button on this calculator will allow you to enter your physical activity level (PAL).  Choose the amount of exercise that matches your routine and the calculator will give tell you what your total daily energy expenditure (TDEE) is.

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In order to lose weight, we need to eat in a calorie deficit.  This means consuming fewer calories through food than you burn off through exercise.  So take the figure you get for your TDEE, and then subtract the following:

 

• Subtract 250kcal to lose 0.5lbs per week

• Subtract 500kcal to lose 1lb per week

• Subtract 750kcal to lose 1.5lbs per week

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This final figure is what you should enter in to your food/calorie tracker.