How Many Calories do we Need

The total energy expenditure is the absolute amount of calories you burn our agency on a daily basis due to different activities. The basal metabolic expenditure is the least that you need to live, but the most variable component of energy expenditure, i.e. what can significantly increase the amount of calories that we need a day to achieve a caloric balance, is physical activity.
If the spending we add basal metabolic expenditure by physical activity, we are making the calculation of the total energy expenditure to know definitively how many calories we need daily to maintain energy balance. Clear is that the value obtained we can subtract calories if we want to lose weight or we can add calories to gain kilos with a positive caloric balance.
To determine the total energy expenditure, there are some factors that are used to multiply the basal metabolic expenditure (TMB) obtained by a formula, and as well, there are different factors of activity depending on how active we are.
Harris Benedict proposes the following factors for physical activity:
Sedentary (little or no exercise): TMB x 1.2
slightly active (light exercises, sport 1-3 times per week): TMB x1.375
Moderately active (moderate exercise, sport 3-5 times per week): TMB
very active x 1.55 (intense exercises, sport 6-7 days per week) x 1.725
Hyperactive TMB (very intense exercises, physical work, 2 hours or more a day of sport): TMB x 1.9

as well, a person whose TMB is 1300 Kcal, if it is moderately active must multiply 1300 × 1.55 , getting the total energy expenditure is 2015 Kcal.
As we can see, the physical activity can greatly increase our daily calorie needs, since in sportsmen (hyper) the calories of the TMB will increase by 90 %, while if we are sedentary, this increase does not reach the 20 %.
Move more implies that we should eat more to maintain body weight, but if we move more and we have the intake, it is clear that the calorie balance will be negative and little by little, the kilograms of body weight will decrease.