You first need to determine what your maintenance calories are and then decide on whether your goal is to lose weight or gain weight. Below is how I have previously worked out my maintenance calories; it’s just an approximation but it’s a good starting point.
Calculate your BMR (basal metabolic rate) which is the minimum number of calories required for basic functions.
This equation is for females:
(10x weight in kg)+ (6.25x height in cm) –(5x age in years )-161
Then calculate your TDEE (total daily energy expenditure) which is the number of calories you burn each day.
Multiply BMR by whichever one of the following applies to you:
- Sedentary = BMR x 1.2
- Lightly active= BMR x 1.375
- Moderately active= BMR x 1.55
- Very active= BMR x 1.725
- Extra active= BMR x 1.9
Moderately active would be training 5-6 times a week. Then if you want to lose weight you need to be in a calories deficit so you will need to minus around 75-100 calories from your TDEE and if you want to gain weight, add 75-100 calories. You can then adjust the calories each week depending on how your body reacts.
For more information on this I highly recommend following @abs_eatsss on Instagram