How Much Should You Eat Every Day? (calories, carbs, protein, fat)

How Much Should You Eat Every Day? (calories, carbs, protein, fat)

I've lost count on how many times I got questions about how much you should eat per day, and how many times I've asked myself that.

Knowing what to eat and especially how MUCH to eat can feel like the hardest thing on the planet. But no worries, I got you. 

For starters, forget everything you know about easy steps or quick fixes. If we want to make our diet right, we also need to spend some time on it. 

I have spent HOURS searching for information about this. Just you don't need to, and I will try my best to simplify it for you!

Okay now let's get into this!!

1. Calculate Your BMR

BMR stands for Basal Metabolic Rate. Which basically means that calculating your BMR will more or less say your basic calorie need. Cause if you lay in bed all day without moving a muscle, your body still burns calories. BMR calculates how much calories your body burns just to maintain a functional body more or less.

Calculate your BMR:

Make kg to lbs:

Make cm to feet:

2. What's Your Activity Level?

Why you need to know your BMR is so we can know how much calories more or less we want to eat depending on what your goal is. The second thing we want to find out is your activity level.

So decide which number you are here and remeber that number for the next step!

What's my activity level?

Very Low (never practice) -1,2

Low ( workout 1-3 times a week) - 1,375

Medel (workout 3-5 times a week) - 1,55

High (workout 6-7 times a week) - 1,725

Very High (workout 2 times a day) - 1,9

3. Calculate Your BMR + Activity Level

Here's what you should do now:

  • BMR x Activity Level =  Your Calorie Need.

So, if I make an example. If my BMR is 1400 calories, and I work out about 4 times a week. It will look like this:

1400 x 1,55 = 2170 calories

And what we have now is approximately how much calories you should eat per day depending on how your body works and how much activity you have. 

4. Calculate your need for fat, protein and carbs. 

Calculate your need for fat: 

  • 0.9 x your weight 

Calculate your need for protein:

  • 2,2 x your weight

Calculate your need for carbs:

To calculate your need of carbs, we need to take away everything else and we need to calculate how much calories your fat and protein makes in the following way:

  • (Protein need x 4) - (Fat need x 9) - (Calories from step 3) = Calories Left

What we do know is:

  • Calories left/4 = Your need for Carbs

It can feel overwhelming I KNOW. But it's also so helpful. 

Now to the very last step, your goal.

5. What's Your Goal?

Now depending on your goal, you might want to change out your macros (calories, fat, protein and carbs). If you want to gain weight or muscle, you can add 300 calories on step 3. If you want to lose weight, you can take away 300-500 calories. If you want to maintain, don't change anything. Your goal will, of course, affect the amounts of fat, protein and carbs you need.

Now that's it!  

I really hope this was valuable for you and that you can now make your own diet plan! If you have any questions, comment down below!


Disclaimer: This is not a recipe to your diet or how much you should eat every day. This is just a helpful way of knowing about how much you should eat to reach your goal. If you want exact measures it's better to talk to a doctor and make a full consult about your needs and goals. 

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