What can determine whether I lose, maintain or gain weight??

Calories, it’s all about calories!

Calories = energy

you can get it from food.

If you don’t burn that energy daily, your body will store the energy in the form of muscles and fat.

But wait a second, I am lost! Muscles or fat??

Well, it depends on what you eat and how much you expend.

To gain weight: Eat more than you expend

To lose weight: Eat less than you expend

To maintain weight: expend as much as you eat.

How many calories do I need per day??

You have to find out your total daily energy expenditure: TDEE

TDEE includes:

1-    Energy needed to maintain the body basic functions, like breathing, heart beats, nervous system: BMR ( basil metabolic rate)

2-    The energy your body needs to perform daily physical activity like walking, exercising, aerobics.

3-    Energy needed to digest your meals.

Let’s start:


1st step: BMR

Men should use this formula:

66 +(13.7 *weight in kg) +( 5 *height in cm) – (6.8 * age in years)

Women should use this formula:

655 + (9.6*weight in kg) +1.8*height in cm)- (4.7*age in years)

Example of me:

655 + ( 9.6* 53kg) + ( 1.8 * 162 cm) – ( 4.7 * 26)

655 + 508.8 + 291.6 – 122

My BMR: 1333.2 calories


Step 2: physical activity multiplier

BMR * activity level multiplier

Pick your activity level from below then multiplies it by your BMR

Sedentary:  desk job, no exercise: 1.2

Light active:  light exercise or sports once a week: 1.37

Moderately active:  sports 3 to 5 times a week: 1.55

Extremely active:  excessive exercise, sometimes twice a day: 1.72

Back to my example:

I am moderately active, so my factor is 1.55


1333.2 * 1.55= 2066 calories.


Step 3: energy need for digestion


Calories up to now + 10 %


Back to me:

2066 + (2066 *0.1) = 2273 calories

So my TDEE is 1780 calories (BMR + physical activity + meals digestion)

Now how many calories should I consume to reach my goals??


To maintain my current weight:

Consume the same amount as your TDEE

To lose weight:

Consume 500 to 1000 calories less than your TDEE

(0.5 to 1 kg wt loss/ week)

To gain weight:

Consume 500 calories more than your TDEE

(0.5 to 1 kg wt gain/ week)

Check yours!!  😉


You can also check your BMI to see in which range you fall (underweight, normal weight or overweight).

Accordingly you can determine your desirable body weight.

Example of me:

BMI: 53 kg / (1.62* 1.62) m2 =

 53/ 2.62  =  20.23 kg/m2

So, my BMI is between 18.5 and 25, so I have a normal weight.

If  I want a BMI of 22 (kg/m2):

22 * (1.62*1.62)=

57.5 kg


SO first calculate your BMI.

If you are overweight (you would like to lose weight),  or if you are underweight ( you would like to gain weight), calculate your TDEE, to see what is your total daily calories intake.

Then you decrease or increase you TDEE  according to your case.






WhatsApp WhatsApp us