How to calculate your daily calorie needs

You can calculate your daily “maintenance calories” by following these easy steps:

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Step 1: Find your current body weight in kilograms (if you live in the US, just divide your current weight in pounds by 2.2 to get your weight in kilograms).

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Step 2: Multiply your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.

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Step 3: Multiply by 24

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Step 4: Multiply by your “Lean Factor” from the table below (read on to learn how to find your body fat percentage if you don’t know it)

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Step 5: Multiply by Activity Modifier

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