I'm not always a fan of counting calories, but sometimes it can be helpful. It can help to know what you're eating on a regular basis and help you make changes. But how many calories a day should you eat?
BMR - Base Metabolic Rate - this is what your body needs just to rebuild, nourish cells, pump blood - basically exist without moving.
Your Weight in KG___________
X24( Male) X22 (Female)_________
My BMR____________
PAL is your activity level, this is your caloric needs above existing. Includes everyday activities to heavy exercise.
Mostly Inactive or sedentary (mostly sitting) 1.2
Fairly Active, exercising 1-2 x a week 1.3
Moderately Active, exercise 2-3 x a week 1.4
Active, intense exercise more than 3 x a week 1.5
Very Active, intensive daily exercise 1.7
Daily Caloric Needs (DCN) BMR X PAL
Example:
Susie (poor Susie is always the example girl) weighs 150 lbs which is 68 kg (google lbs to kg for conversions) and she is moderately active (1.4)
BMR 68 x 22 (she is female) = 1496
PAL 1.4
DCN 1496 x 1.4 = 2094.4
To maintain Susie's weight at her activity level she will eat 2094 calories a day. To lose weight she will eat fewer calories and to gain weight she would eat more. A good starting point for weight loss is the DCN - 500. In this case Susie would eat 1594.(4) per day if she wanted to lose weight.
Don't forget that quality is very important. Don't just count calories but choose wisely. I recommend a varied diet with plenty of fruits, vegetables, whole grains, nuts, legumes, and moderate amounts of lean meats and healthy fats.