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How To Calculate Your Daily Calories
Heather Robertson

Heather Robertson

Published on 6 years ago

Calculate your daily calorie intake using this simple formula!
Want to learn how to break it down into daily macros? Watch this video next! https://vidio.asia/watch/FXRlB781geY

Step 1: Calculate BMR

665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A)

W = weight in kg
H = height in cm
A = age in years

W = 54 kg
H = 165 cm
A = 32

Example: 665.09 + (9.56 x 54) + (1.84 x 165) - (4.67 x 32) = 1135. 49 *round to 1136

Step 2: Determine Activity Factor:

1.2 - You don't work out or sometime perform low intensity activities/primarily sedentary

1.375 - You perform light exercise (ex: walking/golf) 3-4 times/week for 30-45 minutes

1.55 - You perform moderate exercise (ex: running) 3-4 times/week for 30-45 minutes

1.725 - You perform moderate to high intensity exercise and are active 6-7 times/week for 45-60 minutes (use if you are following one of my Three Phase Programs!)

1.9 - You are an athlete or train like one at a highly intense, competitive level 6-7 times/week for at least 45 - 60 minutes

Example: 1336 x 1.725 = 2304.6 *round to 2300

Step 3: Choose your goal

Maintenance - use original number (2300)
Weight loss - Subtract 300-500
Lean gains - Add 300-500

Example: 2300 - 300 = 2000 calories/day for weight loss

Website: http://www.heatherrobertson.com
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Comments :

Love Dove

Love Dove . 7 months ago

omg so glad I clicked on your video, I love your short and sweet informative video. It has been weeks since I have been trying to figure out my maintenance calories and dont trust the internet calculators. THANK YOU πŸ™πŸ½ #newSubbie #LoveUrEnergy

Vivek Kumar

Vivek Kumar . 7 months ago

Sorry for my irrelevant comment


HAMMAD KHAN . 8 months ago


Angel De Lunas

Angel De Lunas . 9 months ago

What if i lift weights 10-15 lbs of dumbbells 5x a week for 1 hour but much of my time was spent sitting before and after workout?

Mariah Bryant

Mariah Bryant . 10 months ago

Wow that seems like a lot of food. I workout everyday, but 2300 calories seems like a lot!

Hanna Guzman

Hanna Guzman . 10 months ago

I love this video of yours ma'am😁

White Devil

White Devil . 11 months ago


Geeta Upadhyay

Geeta Upadhyay . 1 year ago

Amazing..seeing such detail video 1st time on calories πŸ™ŒπŸ»πŸ‘ŒπŸ»β€

chilly chill

chilly chill . 1 year ago

How many calories... Per video.... On average do we burn in your 12 week program

Cristiana Tavares

Cristiana Tavares . 1 year ago

Love this!!!!

Mel Quiambao

Mel Quiambao . 2 years ago

Thanks for impormation maam watching from Phillipines

Andrew Hope

Andrew Hope . 2 years ago

This BMR formula is for women only. For men it would be: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years).

Caroline Lolay

Caroline Lolay . 3 years ago

This is so helpful! Thank you! I’m wondering though, what do you mean by three phase programs? Been doing your workouts for about a month now and I love it! But do t think I came across a three phase program😬


jessz . 3 years ago

I love this! So simple! Thank you

Aryan Sharma

Aryan Sharma . 3 years ago

I m tacking 3000 calories in a day from fat carbs protein but i m confused coz on food label on top its written calories also.. soo should i count those calories also in my daily intake calories 3000 or not ?

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