We thought it would be useful to all if we compiled a readable chart to allow you to gauge your daily calorific intake. You will see a number of sports listed to the left and weight ranges along the top, use this to match which best suits you. The chart is to show as close as possible the required calories for a person to maintain physical performance and weight.

You may also use this chart to help in losing or gaining weight.

If on average you consumed an additional 500 calories to your daily intake of foods you are guaranteed to gain a 1lb per week of body weight.

If you were to minus around 500 calories a day from your daily intake you would lose a 1lb per week.

Obviously there will be slight differences to this depending on many physical factors, but this will definitely help you in either factor.

We would like to add that the calories you consume should be from good sources. A simple and obvious example for you is 300 calories from a chocolate bar are not the same as 300 calories from a jacket potato, the chocolate bar will give you a source of bad simple carbohydrates which are what you want to avoid, the potato will give you a good complex form of carbohydrates, in turn giving you quality calories and enhanced energy.