Calculating Calorie Intake

Clean Ingredients & Nutrition

Does losing fat need to be a complex feat? In short, no!

The goal of weight management is to prevent the accumulation of excess body fat, or reduce fat levels, to minimize the health risks associated with obesity. To achieve a bodyweight with which they are happy, many people embark on one of the many diets trends out there or exercise excessively specifically to burn calories.

Excess calories (energy) from any macronutrient group—protein, fat, or carbs—are ultimately converted to fat and stored in specialist cells called adipocytes, which are collectively called adipose tissue. Adipocytes can swell in size and can even undergo hyperplasia, which means they increase in number. Research shows that being overweight, especially during puberty, can increase the number of adipocytes, which can lead to an increased risk of obesity and diabetes in later life. Genetics can also play a role in the size and number of adipocytes but, despite this, a sound diet and exercise program can still result in fat loss.

A tried and tested way to determine how many calories you should eat in a day is by using the following method!

One of the most practiced approaches to managing weight loss is by starting with using the Harris-Benedict calculator to determine your BMR (basal metabolic rate). Once you have an idea of your BMR, you can multiply that by the corresponding number in the following chart, depending on how active your lifestyle is. This will provide you with a rough estimate of total calories you could consume daily in order to achieve fat loss.

For men: 66 + (13.7 X WEIGHT KG) + (5 X HEIGHT CM) - (6.8 X AGE)

For women: 65 + (9.6 X WEIGHT KG) + (1.8 XHEIGHT CM) - (4.7 X AGE)

So, for example:

A 150lb (67 kg), 5'4 (163 cm), 28-year-old woman who lives a moderately active lifestyle would input the following:
65 + (9.6 x 67) + (1.8 x 163) + (4.7 x 28) = 1,133
1,133 x 1.55 (moderately active) = 1,756 calories daily.
 Activity Level Activity Multiplier
Sedentary BMR x 1.2
Lightly Active BMR x 1.375
Moderately Active BMR x 1.55
Very Active BMR x 1.725
Extra Active BMR x 1.9


Remember that these numbers are just meant to be a guiding principle, and any inquiries about your health should be discussed with your doctor.