Changing your meal plan based on how active you are is really important. It helps you stay energized and healthy. Here’s how I do it in my daily life:

1. Find Your Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs when you’re resting. It helps keep your body working well. You can figure it out using a simple formula:

For men:
BMR = 10 x weight (in kg) + 6.25 x height (in cm) - 5 x age (in years) + 5

For women:
BMR = 10 x weight (in kg) + 6.25 x height (in cm) - 5 x age (in years) - 161

2. Consider Your Activity Level

Next, to see how many calories you need based on how active you are, use this guide called Total Daily Energy Expenditure (TDEE):

TDEE = BMR x Activity Level

Here’s how to figure out your Activity Level:

• Sedentary: 1.2 (not active)
• Lightly active (light exercise/sports 1-3 days a week): 1.375
• Moderately active (moderate exercise/sports 3-5 days a week): 1.55
• Very active (hard exercise/sports 6-7 days a week): 1.725
• Super active (very hard exercise, physical job, or training twice a day): 1.9

3. Change Your Meals

Once you know your TDEE, here are some tips on how to adjust what you eat:

• Add calories: On days when you’re more active, think about having an extra snack or eating larger portions. Focus on healthy carbs and proteins to help your body recover.

• Reduce calories: On days when you aren’t doing much or are resting, try to eat less. You can cut back on snacks or make portion sizes a little smaller. Stick to foods that are packed with nutrients.

4. Pay Attention to How You Feel

Lastly, listen to your body. If you’re feeling tired, you might need to eat more. If you feel too full, it could be time to eat a little less. Being flexible with your meals is really important!

By paying attention to your activity level and changing your meals as needed, you’ll feel great and keep your nutrition in check!