The cornerstone of any good fitness plan is getting your diet right, and to do that, the first thing you need to do is to determine what your daily calorie needs are.
There are a lot of different online calculators you can use to find your daily calorie need. Some of them are ok, but most of them oversimplify the calculation by only using your age, weight, and gender.
If you are a fitness nerd like me, you will probably want to know the correct scientific way of calculating what your daily calorie needs are.
It’s a very easy 5-step process. I have used my own data in the example below to show you how I work out what my daily calorie needs are.
How to calculate your daily calorie needs
Step 1: Find your body weight in kilograms (if you live in the US, just divide your weight in pounds by 2.2 to get your weight in kilograms).
Step 2: Multiply your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.
Step 3: Multiply by 24
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)
Example using my stats: 61 kg (134.5 lbs.) x 0.9 (female) x 24 x 0.95 (20% body fat) = 1252
This number is called your Basal Metabolic Rate (BMR). It’s how many calories you would burn in a day if you just lay on the couch all day and did nothing.
To find out how many calories you actually burn in a day, you need to multiply with your “Activity Modifier” from the table below.
Step 5: Multiply by Activity Modifier
My daily calorie need would be: 1252 (my BMR) x 1.55 (Light Activity) = 1940 calories/day
As you can see, calculating your daily calorie needs is actually pretty simple, as long as you know your body fat percentage. Most gyms should be able to measure that for you, or a trainer can give you a very good estimate just by looking.
You can also use a tape measure and this online calculator to estimate your body fat percentage. It’s not as accurate, but you really only need an approximate number, so it should be good enough.
The main mistake people make when using this calculation is to overestimate their activity level. Even though I live a very active lifestyle and work out almost every day, I still only use the “Light Activity” multiplier. And that may even be on the high side because I also spend a lot (too much) time in front of a computer.
The higher multipliers are for people who use their bodies almost constantly throughout the day, like construction workers, pro athletes, etc.
If you are pretty fit and active, you should probably use the “Light” or “Very Light” multiplier. If you are just starting a fitness program, use the “Very Light” multiplier.
Now that you know how many calories you burn in a day, the next step is to decide if you want to lose or gain weight.
If you are trying to lose weight, I recommend you eat around 400-500 calories less than you burn each day. That should lead to a weight loss of about 1 pound per week, which is a very healthy and sustainable rate.
If you want to gain muscle, start out at 500 calories/day more than you burn and see what happens. If you find that you are also putting on a little too much fat, decrease your calories slightly.
To make sure that you reach your daily calorie targets, it’s a good idea to follow a meal plan. You can either create your own or simply pick one from my meal plan library.
Good luck with your fitness program! If you need a little more help working out your daily calorie needs or anything else, you can always contact me for online diabetes coaching.
Suggested next post: How To Lose Weight When You Live With Diabetes
Hi Christel,
Just wanted your opinion/advice about my situation: I am a 51 y/o Type 2 currenty taking 1000 mg Metformin 2x a day, Levemir 45 units in a.m., 15 in p.m. also Novolog 5-10 units w/meals or snacks. I am not a breakfast eater, but I snack until bedtime (midnight). I usually eat my first meal around 1pm. Second meal around 7:30-8 pm, and an hiur or two later I feel so ridiculously hungry and crave sweets after that last meal. I end up eating/snacking way too much just before I climb into bed. And I notice am gaining weight fast especially after being put on the insulin in September. What am doing wrong? Or what can I do right to stop these hunger pangs and cravings at night? Thanks for sharing your knowledge and expertise with us. Your posts give so much insight and are a wealth of information that is certainly appreciated because lots of doctors don’t have the answers or don’t have the time to give personalized information. So thank you for all your hard work!
Forgot to mention I am a female.
I would try adding in more food earlier in the day. Intermittent fasting works for some but others just end up feeling extremely hungry once the fast is broken and they end up overeating, which sounds similar to your experience. And if you do want to snack in the evening, do controlled portions and focus on veggies and protein.
The weight gain is because your body is finally able to absorb the calories you’re eating as you now have enough insulin on board. Dialing back your caloric intake should help with that
I was glad to see this Post site to you. I’ve had questions for quite sometime and hope you might could offer some advice. My doctor’s don’t respond when asked (even my endocrinologist).
I have had type 1 diabetes since I as 24. I am 66. I was very thin and athletic thru age 30. I had a total hysterotomy at age 34. I bring that up only because it may exacerbate my problem.
I am very obese now. I take a lot of insulin, more than most. I’ve done may diets for 30 years. None were successful. I’ve been a “natural, good for you” eater for the most part. Veggies, occasional fruit, low carbs, water, and similar. I go out to eat once every 2 months. Hardly ever eat fast food.
Recently I started keto but was afraid to eat a lot of fat since I have high cholesterol and triglycerides. But I stayed on it religiously for 3 weeks and never entered ketosis. I had around 10% carbs daily. I did not lose 1 pound, as has always been.
If anything my friends and family say I don’t eat enough food, as has always been the case. I dont eat much meat so I drink 1 protein drink per day and eat beans, nuts, cheeses, eggs, occasional chicken, and seeds. For exercise I walk a mile daily and lift hand weights.
Do you have any ideas for my possible weight loss?
Hi Kay, my first question is whether the doctors keep an eye on your thyroid function. Thyroid disease is very common for people living with diabetes (https://diabetesstrong.com/thyroid-disease-diabetes/) and if not managed appropriately it can make weight management difficult.
If all of that is managed I’d suggest you work with a Registered Dietitian (RD) who understands diabetes. You can lose weight or gain weight on any diet, even the “healthy” ones but the key is to determine the right calorie balance for you. Our Fitness Editor is an RD and might be a good option for you. You can find him here https://www.yourdiabetesinsider.com/
Hi Christel,
I am 5’6, 178 lbs- trying to lose roughly 30 lbs. Do you recommend any vitamins or supplements for type 1 diabetics trying to lose weight/gain muscle?
I don’t recommend supplements, I don’t think they’re needed unless your blood work tells you that you’re deficient. That being said, for muscle building, I’d focus on getting adequate protein. More details on vitamins and diabetes here https://diabetesstrong.com/vitamins-and-diabetes/
1 am trying to drop considerable weight my weight is 281 and configuring protein intake at 1 g it would be 281g of protein a day what is the configuration for my carb intake and fats
I am 52, 5’3″, 315 lbs. Not active except job duties at a retail job. I did the math and just under 3000 calories seems like way too many. All my doctor’s have said 1200 cal.
I wouldn’t take nutrition advice from a primary care doctor unless that person also has a registered nutrition (RD) degree. The formula here calculates an estimated amount of calories and should be seen as a starting point. I would start by finding your maintenance calories and then slowly reduce them from there. And I can almost guarantee you that your maintenance is well above 1200 calories. It will take time and some patience to figure it out, alternatively you could start by cutting down on a snack or meal and see how your body reacts before making any more changes
I’m a 36 y/o female who is 5’3” and currently weighs 187lbs. According to your calculations I should be eating 2444 calories a day to maintain and 1944 a day to lose weight. Is that correct? I feel like those numbers are so high and I’ll just continue to gain weight with that many calories a day.
Remember this formula is based on averages and should only be used as a starting point. It’s based on the method used by the International Sports Science Association but there are a few different ways of calculating your needs.
If you’re already eating 1900 calories daily and don’t see any progress you could try 1700-1800 for a while and see how you do
5’7″ 53 yo F. 230 pounds. Your calculator says I should be eating 2642 calories per day. My doctor says I’m not allowed to eat any carbs due to triglycerides and diabetes. He won’t tell me what I’m allowed to eat. All he tells me is “avoid carbs”. Even if I only eat 10 grams of carbs with a meal he tells me I’m eating to much carbs and I need to watch it better. I’m scared to eat anything. Today I’ve had 2 cups of black coffee w/erythritol, 1 egg white and 1 stalk of celery. Is that too many carbs? I’m not allowed to eat carbs. Will it send my sugar too high? I’m afraid to check my sugar because it’s always too high and that only makes me feel like more of a failure and makes my anxiety worse. I’m afraid to eat and I’m desperate.
If you can I’d recommend you find another doctor and regardless get referred to talk to an RD (registered dietitian) and/or Certified Diabetes Care and Education Specialist (CDCES). I don’t think your doctor knows what he’s talking about.
Until then you can watch this interview I did with Toby Smithson, MS, RDN, LD, CDCES, FAND (https://youtu.be/j49XQStTfKo) and explore her resources
Hello Phenyxxfire, you must be feeling very upset not having your doctor give you the right guidance. You need the right information for what type of carbs you can eat. What you should try to do if you can is speak to a certified diabetic specialist. You may want to see, if possible, another Doctor. You need guidance, support and proper education not a scolding. You are not a failure, it’s just about learning to manage your diabetes and triglycerides. And this can be difficult but not impossible. I suggest you take note of everything you eat and at what times. This can help your future specialist see what you are consuming. You are not alone and you are not a failure. You can do this! Wishing you the best.
Katy RN
I am in same boat with the carbs but you need carbs too just right ones. Mostly you need make sure you eat other wise that will put your sugars out of walk too. I was doing 2 cups black coffee. I have hard time eating in morning so I am going to do my 2 cups coffee and a protien shake but I had look for one that didn’t have soy and whey which I found I am just waiting for it to come. I probably cary nuts with me for small snack before noon. The doctors I have want me eat 5 to 6 small meals to keep sugars balanced. Go to another doctor that will help you better then one you have now.
Find a new Dr. Your Dr should be helping you by giving you a meal plan. There are plenty of good diabetic cook books. A good diabetic plan is a balanced meal. AIM for low carb – try looking at “Keto” diets on Pinterest – those are mostly low carb options. Eat protein like chicken, ground turkey, eggs, almonds, cottage cheese. Avoid processed foods like lunch meat or other processed foods. Its a process – don’t freak out and starve yourself – just read more about diabetic meal plans.
Further to Christel’s point, your doctor is likely referring to “bad” carbs (also called simple carbs) which include pastries, pastas, etc. Complex carbs in veggies are healthy. And because he is not explaining this further emphasize’s Christel’s point to see a registered professional. All the best. You got this!!
I am 17 years old, my height is 5 feet 8.5 inches, my weight is 119 lbs,my body fats is around 7.5 to 8.5 percent. The main problem is that I am not able to build muscle. What should I do?
You don’t mention if you live with diabetes, but since that’s our primary focus here on Diabetes Strong, I’m adding the link to our article on how to build muscle with diabetes. Even if you don’t, much of the article is applicable to anyone https://diabetesstrong.com/gaining-muscle-with-type-1-diabetes-an-intro-guide/
Phenyxxfire, There is some good advise here. Personally, I don’t think your Doctor has done a very good job explaining what elevates your blood glucose. Carbs are just one factor. As suggested, a good registered dietitian could be very useful in giving you a plan and better understanding, as well as lessen your anxiety.
From experience, I was diagnosed with Type 2 last July. It was suggested that I look at the Keto Diet. With a some research I discovered an app, CarbManager.com. It has been a blessing. I dropped nearly 30% of my body weight (252 to 177 lbs) and my blood glucose from 160 to 90 mg/dl. I am no longer Type 2 or Pre-Diabetec. I also am on medication for high Cholestrol and high Triglycrtides which have also drop to normal levels. I feel better and am more activity without the stress and guilt.
Don’t despair, with knowledge and a little effort you can change where you are at. I found CarbManager gave me the direction and I found it very easy to follow. My appetite subsided and I discovered minor modifications to my menus left me satisfied and accomplished my health goals.
Good luck with your quest and happier day!