How Many Calories Should I Be Eating? [Harris Benedict Calculator]

If you’ve looked at a nutrition label in the United States, you’ll notice that it says “based on a 2,000 calorie diet.” Does that mean that everyone should be eating 2,000 calories - from Michael Phelps to your grandmother in her nursing home? Of course not.

The Harris Benedict Equation is a formula that will give you a better idea of your ideal caloric intake. It requires four steps.

  1. Calculate your Basal Metabolic Rate (BMR) using one of the equations below:
    Men (Imperial Units/United States): BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) - ( 6.76 x age in years ) = ________
    Men (Metric Units): BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) - ( 6.76 x age in years ) = ________
    Women (Imperial Units/United States): BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) = ________
    Women (Metric Units): BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) = ________
  2. Determine your current fitness level:
    Sedentary: little or no exercise
    Lightly Active: light exercise/sports 1-3 days/week
    Moderately Active: moderate exercise/sports 3-5 days/week
    Very Active: hard exercise/sports 6-7 days a week
    Extra Active: very hard exercise/sports & physical job or 2x training
  3. Calculate the number of calories that you require in a day based on BMR and fitness level:
    Sedentary:  Daily calories needed= BMR x 1.2    = __________
    Lightly Active: Daily calories needed= BMR x 1.375  = __________
    Moderately Active:  Daily calories needed= BMR x 1.55  = __________
    Very Active: Daily calories needed= BMR x 1.725    = __________
    Extra Active:  Daily calories needed= BMR x 1.9  = __________
  4. Compare. Use a journal to track your caloric intake against your actual weight - this is really the only way to know for sure!

It’s not as complicated as it sounds. For example, at 155lbs, 5’9” and leading a very active lifestyle, I should be consuming 2,840 calories a day according to the equation. Or, just less than a full 14″ cheese pizza from Pizza Hut. 😛

Why does it matter? Weight loss can only be achieved through a calorie deficit - that is, taking in less calories than are used. Using this equation, you can get a rough idea for how many calories that should be.

And if you’re not trying to lose weight, it’s still a good idea to get a general sense of how many calories you should be eating in order to avoid weight gain.

So, whip out your calculate and crunch the numbers. How many calories should you be eating? Let me know in the comments below!

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. I’m 31, 5’8″ and weighed in at 190 lb during my last physical a couple of months ago. If I did this right, I should be eating 2284 a day or less, given my sedentary work and lifestyle. Is that right?

  2. 2741, apparently… I’m not one to usually calorie count but I guess it’s good to know the number.

  3. I did the equation and came out to 2362.94!

  4. Ok, so if the formula gives me either ~2790 (for the weeks I don’t play tennis) or ~3146 (for the weeks I do)… but that assumes I want to MAINTAIN my current weight, right? If I make 2500 calories a day my limit and play tennis every week, how fast do you think I’ll lose 30 lbs?

    • Losing 30lbs at that rate would take you roughly 6 months. As a personal trainer (like Davey) you should consider many factors. What you’re eating, how physical you can be, and how serious you are going to be at maintaining. Good luck!

    • Well, since one pound is about 3500 calories, if you consume 2500 calories a day and work off 3150, your net each day is -650, meaning you’ll lose a pound every 5 days or so. At that rate, it should take about 5 months to lose 30 pounds…if you stick to it :-).

    • 60 weeks

  5. Hi - Rounded, the formula tells me 2,999. I have the same question as Rob: Is this the amount necessary just to maintain my weight? In other words, should I technically be losing weight at 2,500 calories? I’m trying to lose some weight but even eating 2,000 a day it’s just barely coming off.

    • Switch up your activity. Your body plateaus fairly quickly. Usually at the 2/3 week mark. Making any continuous activity only good for maintenance. Change it, Change your body.
      Good luck!

  6. mplsjacob says:

    hey guys - there are roughly 3,500 calories in a pound. so, as a general rule, divide 3,500 by your calorie deficit, to see about how many days it will take to lose 1 pound.

    that said, our weight fluctuates quite a bit, even in the course of one day, based on what we’ve eaten/drank/retained in water/etc. i think it’s best to weigh in about once a week at roughly the same time (say, monday morning before you go to work).

    hope this helps!

  7. My calorie deficit is 2372.12 which is where I thought it was. I have been working out ever since i got to college last year and i’ve lost 57 pounds and I’m hoping to finish my fall semester with loosing 40 more. I am glad to know the official number though and GOOD LUCK TO EVERYONE ELSE THATS TRYING TO LOSE WEIGHT!

  8. okay so i’m 175cm(5’9″) and 60kgs(sorry dont know the imperial) and on the moderately active calculations it comes out to be 2974, but on the busier days at work( i work in a supermarket, i do about three diff jobs so keeps me busy) i used the very active i should have 3309.378.
    So i should calorie count and use a calorie diary to be certain??

  9. i should be eating 2238 calories a day. i currently eat 500 a day :/

    • I eat alot and I poop alot, but IM JACKED so SMD

    • Mike Patino says:

      How do you feel eating only 500 calories, Even the slowest metabolism is burning double that.

      It these a reason why you are at such a low caloric level.

      I find that 1500-2000 is a comfortable level. If I had to I could do OK at 1200. I am losing weight at the rate of about 3 lbs per week.

      What do you do for activity. How do youfeel during the middle of your day?

  10. 18, 6’0″, moderately active. 3020.9035

  11. I’m 31, 5’10” and weigh 161. My calculation came out to 2,404 calories a day. I just started excercising again (like, yesterda); and I just ate the first salad I’ve had in months, lol. Operation lose the Buddha belly is in full effect! Thanx for the tip! 🙂

  12. If you cut 500ks per day and activity remains the same you will love 1 lb. per week. 3500ks per pound of body weight.

  13. It’s cute, but the flaw in that equation is that if I lived to be 279.51 years old, I wouldn’t need to eat anything. 😀

    (I also expect there to be some relative adjustments for athletic activities at that age too.)


    • You will probably be consuming 0 calories by then, you know. Did you factor in the significant weight loss most people experience after dying? :.)

  14. Awesome! This is such a great tool and definitely something to use, thanks so much for sharing! It’s great to just know a general area of what caloric intake should be.

    It’s been mentioned that this is just to maintain weight, so just curious, if I wanted to lose weight, should I put in the numbers for that lower weight? If it was a drastic difference you obviously would want to make a more gradual change to the lower calories. Losing weight depends a lot on what you eat as well, but just wanted to know any suggestions in general of some applications for this tool.

  15. I love how I was thinking “This looks complicated” right before I read “It’s nor as complicated as it sounds.” XD

  16. I’ve been meaning to look for this, and I guess I didn’t have to look too far! Yay Davey~! Now I just wish we didn’t need formulas and could all be peachy-fine and healthy.

  17. wow!! i always thought my bmr, which is 2200, is what i was supposed to be eating.. i had no idea i was supposed to multiply it by activity level D: thanks!!

  18. I’m currently trying to increase my physical activity routine, so knowing this number is very helpful. I may not be trying to lose weight (I am definitely one of those skinny fat people) but it is very helpful in just maintaining a proper nutrition. Also, as Davey said, it makes the nutritional information on products more applicable to individual lifestyles.

  19. This seems cool!! This will give me a good idea of how many calories that I should be taking in! Recently I have been trying to be conscious of what I’ve been eating and this calculator can give me a good range of how much I should be eating! I may be young but I think its better to prevent obesity and do something about it now while I still can. Thanks for this! 🙂

    • just done the number crunching and mine come out at 3628 oh dear a lot more food is needed in my house

  20. I guest i eat to much. To be fare my curve already told me.

  21. Thanks for sharing the formula. I’ve always guessed what my caloric intake should be. Do you know how a high metabolism should be reflected in the daily caloric intake calculation?

  22. This is kind of cool … kind of puts things in perspective… esp since i am going to start working out thanks for the help!!

  23. According to the calculation, I should be eating ~1883 calories each day. I’ve been trying to keep track and write down what I’ve been eating lately, so this definitely helps to put into perspective how much I eat vs. what I should be eating. Thanks!

  24. 3066 calories 🙂

  25. I’m 6’1″ weight 114lbs and am Sedentary….
    I should be intaking
    About 1898 calories…

  26. So apparently I’m supposed to be eating a whole lot more than I do on an average daily basis. However, I am still trying to lose that last little bit of belly fat, so I think I can do it by hitting the gym twice to ramp up my metabolism, and by continuing strict diet. Thanks for this alot, it gave me a great insight!

  27. Christopher Wood says:

    Hi Davey -

    Men (Imperial Units/United States): BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) – ( 6.76 x age in years ) = ________
    I wight 231 lbs (wanna get to 180)
    I am 5″9″ tall
    I am 38 years old.
    I have had a sedentary life but am now doing 30 minutes of cardio at the gym 4 to 5 times a week.

    I figured my BMR to be about 2125 so with my doing cardio 4 to 5 times a week, so if I figured it right I should be around 2550 calories a day. It this correct?

  28. Hi Davey,

    This page discusses the importance of knowing your calories if you want to maintain your weight or lose weight, but I was wondering what about if you want to gain muscle? Should you be consuming more calories for gaining muscle?

    I work out 5 days a week for an hour, mixing cardio, upper body, and core workouts. According to this formula I should be consuming 2,961 calories a day. Being 168lbs and 6’2″, should I be consuming more for muscle growth or does this formula take that into account?


  29. Heath Martin says:

    2,235 Calories a day

  30. So im 31, 150lbs. calculating my BMR i come out to needing 2942 (if i did this right) Thats alot of calories in a day….. So is this why, or the lack of me eating that many calories a day the reason i dont seem to get any bigger from working out. Im pretty fit, but cant seem to get bulkier.

  31. don´t you also need to calculate how fast or slow your metabolism is? i think it makes a huge difference. i know ways to speed up my metabolism for a short time of one or 2 weeks [ but i learned to be very careful with that since i overdone it once 😉 ]

  32. Apparently, according to this, I should be eating around 1916 calories a day - I know for a fact if I ate that much I’d be putting on weight. I guess this can’t be all THAT accurate for everyone…

  33. I’m 20 years old, 5’8″, around 165-170 pounds, and exercise 5-7 days per week (swimming and biking). According to this I should have between 2875 and 3200 calories per day. Well, this explains how I lost weight so well this past year; I was on a 1500-1700 calorie per day diet. Lost about 100 pounds, so I’d say it worked. 😀

  34. This is so helpful. I’m 5’11” and 175 lbs., and 24 years-old. I should be taking in 2,335 calories per day, so I’m going to start cutting back on that number. I think my biggest challenge is to make a routine of exercising more! I am so lazy lately! Time to work it!

  35. …i got 1317…i dont think thats right :/

  36. I was just wondering how I count calories for my own cooking? I don’t eat a lot of packaged food, so it’s hard to know what calories I’m consuming. I try to mix negative calorie foods with extra fiber, and lots of protein. I am moderately active and I’m only looking to loose 20 lbs, or so.
    Maybe you know of a good website for finding the caloric value of foods?

  37. Daniel Padilla says:

    I am currently 5 ft. 11 in. tall (71 inches) and I weigh 190.8 lbs and I am moderately active. If I did this right, I should be eating 3174.8 calories a day. Is this right, because if it is, then I should keep my caloric intake under control, exercise and still lose weight for wrestling.

  38. Davey, I’m 17 1/2, 5’7″ and weigh about 155 lbs. According to this formula, I should be consuming about 2,419 calories a day on a lightly active workout.

    Does this sound right??

    • Joel Bauza says:

      22, 6’2″, 178, “very active”, and I get a lovely 3391.38kcal for the day. I’m not sure how much I would push into these, because they presume human biochemistry is identical. I just think I’d wake up fat if I consumed that much. :-

  39. Imma 194 cm 98kg and lightly active 16 years old boy.. I should take 3143 calories? Lol.. thats too many!!

  40. According to this, I need 2662.68 calories per day to maintain my weight and lifestyle. If I get this job as a ballroom dance instructor, I’d need 3439.295 calories a day. Yeah, I totally have a calorie deficit going on right now. But I also have thyroid issues and a few other health problems, so I’m sure my basal metabolic rate is lower than what I have here.

  41. 3281 calories on vacation. 4022 when the season starts. that’s lots of calories.. =x

  42. 3281 calories on vacation. 4022 when the season starts (I’m swimmer). that’s lots of really necessary calories.. o/

  43. 2555 calories a day. My mum always tells me I need less than 1500. No wonder I’m always hungry and splurge, completely defeating the progress I’ve made. Thank you so much!

  44. mines wrong…idk whats wrong lol i cant b eating 80120 calories a day!!!

  45. hey Davey,

    I just discovered you on YouTube today and found your website!! Some very helpful, inspirational, even weird stuff I found on here! 🙂
    I’m from Indonesia btw, and I’ve been struggling with a weight problem since I was 14 (I’m now 21). So hopefully with the tips I find on your site I’ll be able to lose a couple of kg’s!! 🙂

    I also read your blog about reasons to smile… whether it be because of the weight or just pressure on becoming a grown up but I find it hard to deal with day to day life recently. But, I have to admit that your blog did make me smile. So thank you for that…

    Lastly, I would just like to say thanks so much for just existing! From where I’m standing, I need all the help I can get!

    Oh, and my calorie count came to 2,511.48…..

  46. There is no way I can eat 2700 calories a day and lose weight….. I’ve tried it. This calulation doesn’t make sense for me. I track every calorie and even my workout calories burned.

  47. wow! serious number crunching required, and some conversion to get everything metricised since we use Kilojoules here in Oz. Had been trying to stay under 8000 KJ (roughly 2000C) since thats what everything says is recommended. Gonna stay on that plan, since turns out im sedentry - im an office monkey that does a little exercise, and im tall at 6’3. But according to this my BMR is something like 11600… so, haven’t been starving. Thanks Heaps Davey feeling much better knowing im oon the right track :))))

  48. This might be an old post, but better late than never!

    So.. Hmm, 2838 per day. I try and eat around 2000 roughly, don’t starve my self or anything, so if I burn, according to the Treadmill, and Lyptical around 350 per 30 minutes of cardio. I’m not sure how many calories I burn durning my strength training, maybe 250(?) How do you calculate that?

    So that’s about 1440 calorie deficit.. If a pound is 3500 calories, thats about 1 pound every 2 and a half days. So 3 pounds a week. So if everything is correct, I’ll lose 15 pounds of body fat in 5 weeks(my goal is in 6-8 weeks(I do cheat once a week…Shhh)).

    Sounds do able, I will most likely weight 6-10 pounds less than now, but like you have said before, and in your Ultimate Work out guide, muscle weights more than body fat.

    Fabulous!! I’m going to share with my co-workers!.

    Thanks Davey.
    P.S. Should be getting the “You are Beautiful Cards” this week, can’t wait!!

  49. Adriana. says:

    116 lbs. 5’2″. 20 years old. Daily calories needed = 2103.35 !!

  50. I just turned 18, 6.2 feet. 210lb and my suggested calorie intake is 2637. I’m completely static right now, but i want to look better before college, am i able to start being more active now and lose 20 before university starts?

  51. Here is my question about calories. On the nutrition facts on food products, the word “Calories” has a capitol C which in chemistry means whatever the number is x1000. Is the true on food products as well because a simple can of regular coke than would have 110,000 calories if the rule of chemistry applies to food as well.

    • Adriana says:

      Yep! You’re right. It does. It seems like an overwhelming number though; that’s why its not placed on the packaging. But all of those calories are needed to have energy and fulfill our tasks during the day.

  52. I’m 17, 5’8″ and weigh about 170lbs. I’m a swimmer and I work out at least 5 days a week. most of the time i workout before and after school. Apparently i need to be eating around 2533 calories a day…yea….like that’ll happen. i need to lose weight. i hate the way i look. I figure…when i’m going through one of my calorie counting phases i usually eat about 1200-1400 calories in a day. i should be losing weight really soon 🙂 lol

  53. I’m 24, 224 lbs, 5’9 and moderately active, so I should be eating 3372 calories a day. That seems like a lot to eat

  54. I’m a 5’4″, 21 year old, 130 pound male who ranks himself at a lightly active fitness level; therefore, I should consume approximately 2126 calories/day, but when marching band starts (hopefully before it starts), I will change from a lightly active fitness level to a very active fitness level; so, according to the formula, I will need to change my caloric intake to approximately 2668 calories/day *gasps for air ’cause that was a long sentence*. Maybe I should give this calorie counting thing a try. I’ve never had to worry about it ’cause I’ve always been able to hula-hoop through a cheerio, lolz. Thanks, Davey. You’re the absolute best! 🙂

    Let no one fool you. Drum Corps style marching band IS an endurance sport. The really good drum corps make it look easy, but this is because they’re in tip-top shape. Don’t knock it ’til you’ve tried it! 0_O

  55. Rodolfo Costa says:

    896! WOW! =O

  56. Shmuliq says:

    I wonder if there are other factors involved in ideal calorie intake, like genetics/ethnicity. I am 6’7″, 144 lbs, do a physically demanding job, workout 4 times a week, yet I manage to maintain my weight on only 1600 calories. If I eat more than this, I gain weight at an alarming rate. I am of mixed European/Asian ancestry, I wonder if my background has something to do with not requiring so many calories? Or else I have a super efficient digestive system?

  57. Michael James says:

    The Harris Benedict Calculaor sheds a lot of light on the subject. My calculations tell me I would be consuming 3100 calories a day to maintain my current weight. Knowing that tells me that I had been eating way too many calories when I was 28 pounds heavier and growing.

    I figure if I can stick to 2000 to 2100 calories a day, I willbe able to lose teh additional 30 pounds that I need to lose and still enjoy life.

    You can do a lot on 2100 calories. The question is when you eat them and what yu are doing around them. For me, working out in the evening seems to be a good plan. That is when I would be infornt of the TV snacking.Now I am burning the calories instead of packing on an addition 800 to 1000! 🙂

  58. Robert Fyrst says:

    Mine seemed a lot high. Approx. 4100 calories per day for a sedentary work and lifestyle. I am a big man, but really, 4100.

  59. So Davey, i’m 5’5”, 115 lbs, moderate active, so I should take more than 2000 cal a day. I only take about 1000 cal per day only. 🙂

  60. I am 18 I weigh 163 pounds I am 6’2″ or 3″ and it says I should eat 4041.2527 because I work out almost everyday. Is that right or am I reading it wrong?? Cause I only eat 1000 to maybe 2000 calories a day

  61. Holy! I’m far below where I should be! 5’6″, 120lbs, 33yrs old and very active…I should be at 2297 calories. I consume around 1400 at the most right now. Yikes. That seems high?

  62. Hi Wavey 🙂

  63. Shane Jones says:

    I am exactly the same as Davey, 5’9″, 155, very active, should consume 2840 a day. I did all the adding, subtracting, blah blah blah, then scrolled down to see it had already been done for me, right below the equations. thanks for the heads up. I’ve been wondering. 🙂

  64. Simply desire to say your article is as amazing. The clearness for your submit is simply spectacular and that i can suppose you are a professional in this subject. Well along with your permission let me to grasp your feed to stay up to date with coming near near post. Thank you one million and please continue the enjoyable work.

  65. xReStylex says:

    Im 5’10 just over, 17 years old very active, and i need to be eating 3,100 cals, seems about right , maybe a tad high. will this many calories gain muscle mass or just amintain a constaint weight?

  66. I need to consume 2800 calories per day to keep my current weight, according to this useful tool. However, as that current weight is 35kg (77lbs) more than I should be (83kg/182lbs) according to my BMI guide, how do I work out how many calories I should be consuming per day (assuming exercise remains the same) in order to lose that 77lbs by June 30 2012 (i.e. in six months)?

    Thanks from Ireland!

  67. I’m 19 years old, 5’4”, and need a calorie intake of 1697.635 calories per day. It’s no wonder I’ve been losing weight…I have not been eating anywhere close to that! Being a college student makes it so hard to really take care of myself :/ This is soooo helpful, thanks for posting!!

  68. Well Ive been trying to gain for far to many years so now I going to try the calorie thing to gain. I’m 45, 6’3″ and moderately active. I believe I’m supposed to consume 2688.94. I thought I did good today hitting 2985. Guess I need to bump it up more.

  69. I’m 18, weigh 162 pounds, and I’m 5 foot 3 inches. Moderately active. It says I’m at 1250 calories a day… is that right?

  70. Davey,
    WOW! Big help and I’m right on track. 5’10” so thats 70″. my weight is 170 and I’m 55 so my calculation came to 1970.76. A little under the 2,000 base diet.Thank you for that.

  71. Hi, I am 43, 5ft 3in,current weight 124. I prefer 113-116; is 1304.60 calories per day correct. I feel like I am overeating

  72. I was 230 lb two years ago. Lost 20 lb on my own, gained ten back, then lost 43 lb of fat in 5 mo on liquid diet and gained 8 lb muscle in yoga and free weights. Haven’t lost ANYTHING in 3 months while using liquid meal replacements 3 times a day and one meal of steamed veggies and 3-4 oz animal protein (fish, meat). I am upset that I think I’m doing everything right and have stopped losing weight. I am at 185 now and consuming 950 to 1150 cal/day. Drinking lots of water. Taking B shots 1/wk. VitD is at 59. What now?!!!

  73. Hi…I am a waiter and I work 11 hours a day…recentl, I joined fitness so that makes 11 hours of work plus 1-2 hour of fitness everyday…As i am a waiter, I have to survive on the fatty food at lunch; however, i eat very light foods at night. could u please tell me how much calories should I consume everyday so that I wont gain weight?

  74. I am a female, between 5’6 and 5’7, so I went with 5’6. I am lightly active, so I should intake 1,921.15 calories a day. I wish I was allowed to eat more because I know I can. Food is my favorite thing. I weigh 122, but I feel like I still look chubby. 🙁

  75. I should eat 1905 calories. That’s not much, I’m pretty sure I eat more than that- But I’m not overweight!
    On a workday I eat about 2500 calories a day, which I know is too many, but if I don’t I get tired too early.
    In the weekends and on Mondays (I don’t work on Mondays) I hardly eat anything, ’cause I just don’t get hungry when I’m not working hard..

  76. i’m 14 n i should consume 5091.44 calories a day!!!

  77. I do about 30 min intense crunches & correct form push-ups - 20 min of mt climb program on a gym quality elliptical - then a 4 mile run. 7 days a week first thing in the AM - about 1 1/2 - then a desk job 10hrs or more 5 days a week - am I Very Active?

    Not trying to loose weight or gain - my bench mark - as long as I can take my shirt off @ any given moment & not be embarrassed - I’m good.

  78. The Harris Benedict Formula is my favourite method for figuring out how many calories I need. Is there a minimum calorie requirement which you should never go under for fear of starvation mode?


  79. curiousgirl says:

    So I’m female 27yrs old, weight 117 lbs 64 inches so 5’4″. after doing the calculation with moderate exercise so 3-5 days a week I should be eating 1015 calories a day..does that seem right? I thought it might be a bit low..

  80. I’m 16. My mass is between 155 and 160 lb. I should be consuming about 2193.125 calories/day.

  81. I’m 25 years old, 167cm tall and weigh 53kg. I would say I train moderately with 2 organised training sessions per week, and also 2 self training sessions per week.

    This formula says I need 2087.95 calories per day, which might be correct. But I believe since I have quite high metabolism I need more to not let my body eat up my muscles. I’m also aiming to gain weight by muscle mass.

    I probably consume 2000-2500 calories each day, depending on the day.

  82. Im 5ft 5, 60kgs and 28yrs old my amount is 2371 while my partner is 6ft 2, 103Kgs and 31yrs old his is much higher. Must remember that when preparing meals!

  83. 3,491.3 calories per day

  84. 1.737 to maintain my current weight….yet,on other sites and bmr calculators i get much lower than that….
    I am really confused right now:))) I think i´ll stick to 1300 and working out and hope for the best:))) If Haris Benedict is right,i´ll lose weight….if womens´ health is right,i´ll gain:)))

  85. I’m about to turn 58 in 2 1/2 weeks and I weigh in at 185; and I’m 5′ 8.5″. I have lost 40 pounds over a long period of time ( appox. 17 months). It took about 7 months to lose the first 30 pounds.
    Only about 10 pounds or so in the last year.

    Hear’s the way I see it. It’s not only about the cutting down of calories, but also about regular exercise, and changing food habits. It’s not only about avoiding certain foods but also about when you eat. I realized that I was a night eater and I have drastically changed that bad habit.
    I also cut out going to movies by myself and eating all of the wrong type of foods.
    Further, I realized that I was addicted ( besides many other foods) to diet coke and I needed to omit diet drinks from my diet ( although I still indulge every so often). Many of us are fooled by the zero calories in diet drinks and think that it’s better than having a real coke, but in actuality what you’re doing is filling your body with lots of “crap” and making everything expand. Also, for me, I realized that diet coke was a “trigger” and got me going on vicious cycle of overeating.

    I also found that it’s okay to maintain ( or even gain a couple of pounds) on your way down. But then I got back on track and continued the weight loss ( watching my intake & staying very active). In the long haul.. over the period of many months or even a year.. I have had successful results in weight loss. As I lose more & more weight, I don’t have as much bulk on me; then I can exercise harder & longer. That’s what has worked for me. 10-15 more pounds and I’m ready to just maintain.

  86. Charlee says:


  87. What? 3545 calories a day? Does that seem right? I’m 21, 5’11 and 185bs. Maybe I should have put in 170lbs, the weight I want to be to get a more realistic number

  88. I feel like my numbers are off, I should be eating 2299, which seems a lot and if I work out I should be eating 3563. Dam that is a lot! I hope I can burn all that off

  89. Hello, just discovered your site about 10 minutes ago, already subscribed and am considering buying the weightloss program. Love you’re approach to changing frame of mind.

    I started training for a triathlon a month ago, and im totally in love with every aspect of it. I’m incorporating p90x workouts ( AB Ripper, Back/Bicep, shoulder/arms, and chest and back.
    I calculated that I need to eat 2856 calories to sustain weight, that seems like a ridiculous amount of food to me even with a deficit of 500 for my intended weight loss goal. I’m usually around 1500-1800(and I feel bad when i get to 1800).
    My question comes here: I don’t believe my workouts suffer from the supposed lack of calories but I’ve never really tried eating past 2000 calories so I don’t know how it feels to be that jacked up on fuel. What do you think, should I Keep on eating at 1500 average or do you believe this will affect my training/weight loss/etc.?
    Cheers, Miguel

  90. Though I know this is way late and a response is unlikely, I’ll add mine. ^^
    I’m 30 years old, 6’1″, and used my current weight of 225, and I’ve been mostly sedentary since it started getting chilly in fall/ early winter. Looks like my estimated daily calories should be 2630 to stay even. I think I’ll probably keep this in mind, but I’m going to continue using 2000 as a rough guideline.

    Really appreciate your videos and tips, Davey. It’s been a long road and the negativity has been my biggest problem, since I’ve always been overweight (though did play sports through school). Giving myself a kick in the butt (which is also a work in progress as far as wanting a better shape ;P ) now that it’s warmer again and I hope to get myself down below 200 by the end of summer. Going to be trying to use some of the nutritional tips and also looking at healthy ways to increase protein intake in a reasonable way.

    Thanks for being awesome!

  91. Truly when someone doesn’t understand then its up to other users that they will help, so here it happens.

  92. i am an indian and i dont know how many calories i eat bcoz in our country calories are not specified for each food item but i eat a lot per day i am afraid i am eating more or less than my daily requirements of calories..i eat 5-7 times a an indian so i am forced to eat rice,idli,thosa..etc these are our traditional food items..i was 58kg when i was starting my weight gaining project now am 64kg after 3weeks and also i go to gym so i am somewhat muscular and fatty i put some belly too.i do 8-10 reps with heavy free weights..i need some help from a good consultant

  93. scottay taytonik says:

    Can lots if intense sex be considered. Cardio


  1. […] found another formula here, called the Harris Benedict Calculator, and I plug my numbers in. The magic […]

  2. […] In this post, I’m going to show the basics of starting an application with ASP.NET MVC 3. The demo application will be a simple calorie counter that takes in a number of values from the user that is then used to calculate the calorific intake. The original calculation can be found here here: How many calories should I be eating? […]

  3. […] fitness plan. Hitting the gym isn’t everything. Take a critical look at your diet - and compare it to your recommended caloric intake. It’s possible that you may need to further reduce the number of calories you are eating, or […]

  4. […] Although everyone seems to know the procedures which are effective in losing weight,  and also the …viour. […]

  5. […] you consume, then your body will be unable to maintain your muscle and your gains will cease. I recommend using the Harris Benedict calculator as a starting point. In addition, muscles require water to grow - make sure you’re staying well […]

  6. […] eating too many calories. I would encourage you to keep track of the calories that you consume. Use this formula to calculate your caloric requirement, and make sure that your meals are within that amount. As a […]

  7. […] This “calculator” gives you a  number of calories you need to maintain your weight at a given activity level. In my case, 1829 was the number given for me to just lay around in bed all day and do nothing. Activity levels are figured in next. I used the numbers for moderately active to get 2835 calories needed to support and maintain at that exertion level. You can see how the activity levels are defined on that link as well. […]

  8. […] But in order to create that deficit, you first need to know how many calories your body requires.Use the Harris Benedict Calculator to find […]

  9. […] This “calculator” gives you a  number of calories you need to maintain your weight at a given activity level. In my case, 1829 was the number given for me to just lay around in bed all day and do nothing. Activity levels are figured in next. I used the numbers for moderately active to get 2835 calories needed to support and maintain at that exertion level. You can see how the activity levels are defined on that link as well. […]

  10. […] right. Ensure that you’re eating enough calories and getting the required amount of protein to support muscle […]

  11. […] intake. If you’d like to know how many calories you should eat in a day, use this simple formula to determine your recommended caloric intake. My number is 2,840 […]

  12. […] take a look at your calorie intake. Though I recommend using the Harris Benedict Calculator to determine your calorie requirements, a good general guideline is 14 - 16 calories per pound of bodyweight for active individuals. […]

  13. […] through their workouts consume a surplus of 250 - 500 calories per day. In other words, if your daily calorie requirement is 2,500 calories for maintenance, then you’d want to eat at least 2,750 calories to build […]

  14. […] looking to build muscle, the recommended calorie surplus is 250 - 500 calories. So, calculate your recommended calorie intake - and then add 250 - 500 calories to […]

  15. […] it comes to calories, the first thing to understand is your daily caloric requirement. Based on the Harris Benedict Calculator, most people will find that they need between 2,000 and 2,5000 calories a day to stay in a neutral […]