How do I know how many cals I should have?

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  • There really is no single answer for everyone. If you are heavier you NEED more calories because you burn more in everything you do!

    What I recommend is picking a number -- maybe 1600 - 1800 calories. Then track everything you eat for 2 weeks, trying to keep to that number on average. Then see what happens with weight loss. If you're losing about 1/2 - 1% of your body weight a week, that's great! Keep at it... if you don't lose, lower the calories.

    Remember, any calculator will just give you an estimate. You have to figure out what works for you!