Cabral Concept 3260 - Stephen Cabral

3260: How to Calculate Your Daily Calorie Needs (DIY Simple Calculator)

January 8, 2025

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WW: How to Calculate Your Daily Calorie Needs (DIY Simple Calculator)

If your goal is to lose or gain weight, it’s important to understand what your body requires to achieve that goal.

Determining your Basal Metabolic Rate (BMR) can help you understand how many calories your body needs daily to support your resting metabolic rate and how to adjust those numbers to lose or gain weight effectively.

In today’s episode, I’ll share a simple and easy-to-use online calculator to help you determine your starting point and guide you on how to modify your calorie intake based on your goals.

Join me on today’s Cabral Concept 3260 to learn how to calculate your daily calorie needs. Enjoy the show, and let me know your thoughts!

Show Highlights & Big Takeaways:

1. Basal Metabolic Rate (BMR)

Your basal metabolic rate (BMR) is the number of calories your body needs to maintain basic functions like breathing, circulation, and temperature regulation while at rest.

2. Total Daily Energy Expenditure (TDEE)

TDEE represents the total calories your body burns in a day, combining your basal metabolic rate (BMR) with energy used for physical activity, digestion, and daily tasks. Your activity level affects TDEE and requires adjustments:

- Light exercise: Multiply by 1.2
- Moderate exercise: Multiply by 1.5
- Intense exercise: Multiply by 1.75
- Physically demanding job: Multiply by 1.9
- Professional athletes: Multiply by 2.3

3. How to Find What Works for You

While there’s a science to this, it’s important to remember the principle of bioindividuality. Start by calculating your Harris-Benedict number and multiplying it by 1.2. If you want to eat more calories while still maintaining a deficit, focus on burning more calories daily by adding around 30 minutes of exercise. For days when you don’t want to exercise, activities like using a sauna can help. Additionally, biometric trackers like the Oura Ring or Whoop Strap can provide more accurate insights into your activity levels and progress.

Show Notes & Related Podcasts

Harris Benedict Equation

Podcast on How Many Calories to Eat Per Day

Podcast on Don’t Make This Weight Loss Mistake

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