Calculate Daily Maintenance Calories

If you're male, take your body weight in kilos and multiply it by twenty four. If you're female,

take your body weight in kilos and multiply it by twenty two. Then take these figures and times

by an activity multiplier. One point one if you don't do anything. One point three if you're lightly

active. One point five if you're moderately active. One point seven

if you're very active. That's your daily maintenance calories. Now, you can subtract

or add calories depending on your goal.