Our expert says:
Nice to hear from you!
There are various formulas – here is the version I use:
Weight – let’s say you want to be 100kg x 1 (male factor) x 24 hours per day:
100 x 1 x 24 = 2400 is your basal metabolic rate.
Add 10% for digestion of food:
2400 + 240 = 2640
Add Daily Activity – anything from 120 to 250 – I will add 120 for a desk job:
2640 + 120 = 2760.
Now all you have to add is your calorie expenditure for your exercise activity – remember to average it out over a week.
This should get you onto the right track – if you still battle give me a shout.
Take care and good luck!
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