Easily Calculate How Many Calories You Should Eat Today

There are two things that are crucial to know when you are trying to lose weight, and that is how much energy you are burning every day and how many calories you should be consuming.

This is especially important if you are trying to lose weight, because if you are consuming more calories than you are burning off, not only will you not lose weight, but you may actually be packing the weight on. The key to losing weight is to burn more calories every day than you are consuming, and if you don’t know how many calories you should be eating, you could easily be over-, or under-, eating and this can have a massive impact on your results.

To figure out how many calories you should be consuming, the first thing you need to do is to find your BMR.

In this post, you’ll learn…

  • What BMR is and how to figure out yours
  • Why hitting your goals isn’t just about calories
  • How to figure out if you are over- or undereating for your goals
  • How to figure out how many calories you should be burning daily
  • What your activity level is


Your BMR tells you how many calories you should be consuming on a daily basis and this can easily be done with a BMR calculator. This is also known as your Basal Metabolic Rate. For this, all you need to know is your age, weight, height, and activity level.

The BMR calculator does not tell you how many calories you need to eat to lose weight, but rather it shows you how many calories you need to eat to maintain the weight you are at currently. This means, if you want to lose weight and drop body fat, you will need to consume fewer calories than the BMR calculator tells you to consume.

And, if you are looking to put on muscle, your required calorie intake to reach this goal will be completely different than if you were trying to reduce body fat. After you figure out your BMR, you need to know how many calories you should be eating to reach your desired goal, whether that is to lose weight, put on mass or to maintain your current weight.

To figure this out, you need to know how many calories you are burning on a daily basis, and this is known as your TDEE or your total daily energy expenditure. This is the amount of energy you are burning every day. This is dependent on your age, weight and activity level.

To get to your goals, you need to combine what you know about your BMR and your TDEE. This will help you know if you are undereating or overeating for your goals.


To get to your goals, your caloric intake versus your energy expenditure is a great place to start, but this it is not the only thing you need to take into consideration.

You must also be aware of what you are eating and appropriately portion your protein, fat, and carb intake and this can differ from person to person depending on their current body weight, their energy level, and their goals.

You also want to be sure you are consuming whole foods from as close to nature as possible, rather than trying to fulfill your caloric and macronutrient needs with processed foods. When you rely on food that is processed, you are more likely to consume harmful ingredients that are there to preserve the food and make it more flavorful, rather than being there for your body’s nutritional needs.

Consuming processed foods can damage your health and drag you further away from your goals. 1500 calories made up of whole foods it much more beneficial to your body than 1500 calories made up of processed foods. Plus, it will help to keep you more satisfied throughout the day and help prevent you from under- or overeating.


Take a look at this video explaining how to tell if you are undereating or overeating for your goals.

To make sure you are eating the correct amount to get to your goals fast, be sure to sign up for our Shred Fast meal plan. This is a custom 3o day meal plan that uses your body stats, your goals and the foods you already enjoy to get you to your goals as fast as possible, whether you are looking to drop body fat or gain lean muscle.


The number of calories you need to consume every day can be tricky to figure out because it entirely depends on your goal. If you are trying to gain mass, you will need to eat more calories than you would need to burn excess fat. This is because you will need to be more active and so you need to consume more calories to fuel your body through these workouts.

If you are trying to lose fat and drop weight, you will need to consume fewer calories than you are currently burning so that your body begins to break down excess fat for energy.

Not sure how many calories you are currently burning a day?

To know this, you need to understand what kind of exercise you are doing and how active you are on a weekly basis.

If you are already a member of HIIT Max Elite, this should be easy to figure out because you are already maintaining a consistent activity level.


To know how to get to your goals, you must first realize how active you are, so you know what numbers to put into the BMR calculator. Check out the workout below. If you are doing this kind of exercise or any HIIT workout, then you are considered “Very Active.”

Activity level ranges from being sedentary or having no exercise, to being extremely active. If you are extremely active, then chances are the gym is your second home and you have no issue with spending hours there. If you sit at a desk all day and the only walking you do is going from your house/job to your car, then you are sedentary. From here you should be able to figure our your activity level.

To make sure you stay at a consistent activity level, be sure you get into HIIT Max Elite, where you are given a calendar of workouts that change every single month. Not only will this help make sure you stay consistent with your activity level, but you will know you will be workout towards your goals. If you are not already a member, be sure to sign up for a risk-free, 30 free trial!


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