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Just Follow These 5 Simple Steps To Calculate
How Many Calories Should You Be Consuming Daily

  1. Search for BMR Calculator (Total Daily Calorie Expenditure) on Google.

  2. Input the said values like age, weight, height, gender and get your TDEE.

  3. For,

    • Weight Gain you will be having 200 to 300 Kcal more than your calculated (TDEE + 200 Kcal = Goal TDEE)

    • Weight Gain you will be having 200 to 300 Kcal less than your calculated (TDEE - 200 Kcal = Goal TDEE)

    • Weight Gain you will be having calories equal to your calculated TDEE (TDEE  = Goal TDEE)

  4. Track your weight for a couple of weeks and continue the same until you keep getting results.

  5. Either Recalculate and Readjust the Goal TDEE or increase your intensity at workouts to continue getting same results.

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