Whether your goal is weight loss, gaining muscle, or toning up? It all comes down to your calories. They are in the foods you eat and the beverages you drink, with the exception of water. With the steps below, you are able to find out your own daily caloric intake for your goal!
calorie calculator for a deficit or a surplus .
Find your body weight in KG
Times that number by 22
Example 100kg x 22 = 2200
That number you get is your maintenance if you were to do nothing all day , as in sit on the couch all day and not move.
But we all move
So now we need to find out what multiplier we are .
1.2 office worker
1.4 factory worker
1.6 labourer
Example 2200 x 1.2 = 2640
Then times that number from previous with one of the activity multipliers
That is your maintenance calories
Then you have deficit number
0.9 light
0.8 medium
0.7 harsh
Times your maintenance by the deficit number you would like
Example 2640 x 0.8 = 2112
And that will give you your deficit
Does that make sense ?