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Working out your daily calorie requirement

Do you know your own basal metabolism rate (BMR)?

To work out a figure for your calorie requirement per day, we apply levels of physical activity to the equation as per the guide below:

  • Sedentary lifestyle – if you do very little or no exercise at all
    Your daily calorie requirement is BMR x 1.2
  • Slightly active lifestyle – light exercise between once and three times per week
    Your daily calorie requirement is BMR x 1.375
  • Moderately active lifestyle – if you do moderate exercise three to five days per week
    Your daily calorie requirement is BMR x 1.55
  • Active lifestyle – if you do intensive/heavy exercise six to seven times per week
    Your daily calorie requirement is BMR x 1.725
  • Very active lifestyle – if you do very heavy/intensive exercise twice a day (extra heavy workouts
    Your daily calorie requirement is BMR x 1.9