First off, you will need to find out what your basal metabolic rate (BMR), or the number of calories
you would burn
if you were to stay in bed all day, is. For the
average person, resting metabolic rate (RMR), which is the total number of calories you would burn if you were sedentary but did not sleep all day, is 1.2 times the BMR. To find your total daily energy expenditure (TDEE), add your RMR to your exercise calories.