This is a rough measure of the calories you will need, to be in a calorie deficit for weight loss
BMR (Basal Metabolic Rate) = (13.587 x LBM)Â
+ (9.613 x FM)
 + (198 x Sex) (1 for Males 0 for Females)
 – (3.351 x age)
 + 674
You will need to measure your body fat to determine your LBM and FM
LBM = total weight - fat mass
Fat Mass = total body weight x body weight x body fat %
SEDENTARY: little to no exercise; multiply BMR*1.2
LIGHT ACTIVE: light exercise 1-3x per week; multiply BMR*1.375
MODERATE ACTIVE: moderate exercise 3-5x per week; multiply BMR*1.55.
VERY ACTIVE: hard exercise 5-7x per week; multiply BMR*1.725.19Â
If you would like a more personalised and accurate determination of  your daily caloric needs please don’t hesitate to contact Holly.