How many calories you need each day?
Take your bodyweight in pounds (KG x 2.2) and multiply it by 11 to 14. See scale.
Multiply by 11 if you have a sedentary job and do little to no exercise
Multiply by 12 if you have a relatively active job or sedentary but train 2-3 times per week.
Multiply by 13 if you have an active job and train 2 to 3 times per week, or have a sedentary job and train at an intense level (ie. weight training, or high level aerobics) 4 to 6 times per week.
Multiply by 14 if you have an active job and train at an intense level (ie. weight training, or high level aerobics) 4 to 6 times per week, or you’re an athlete training every day or multiple times per day.
Note: Be honest. Don’t think that by picking multiplying by 11 when you’re really a 14 will lead to you getting shredded sooner. You will probably drop weight quicker, but you’ll also lose muscle mass, and performance will suffer. Likewise, if you occasionally, sometimes, when you feel like it and when your friends are also up for it, go to an aerobics class a couple of times per week, you can’t justify this moderate activity by putting yourself at 13 or 14.
Remember this number.