Below are simple calculations to determine how many calories you need to lose or gain weight.
If you’re trying to LOSE WEIGHT use the formula below:
Your Weight in Pounds x 10-12 = Calories You Need to Lose Weight
***Multiple your weight by 10 if you live a sedentary lifestyle
11 if you live a moderately active lifestyle
12 if you live a very active lifestyle
If you’re trying to GAIN WEIGHT use the formula below
Your Weight in Pounds x 16-18 = Calories You Need to Gain Weight
***Multiple your weight by 16 if you live a sedentary lifestyle
17 if you live a moderately active lifestyle
18 if you live a very active lifestyle
If you want more accurate figures and want to know what your macronutrients are (Protein, Carbs, and Fats) check out this Macro Calculator