Man of Honour
Can't see anything for MBR in your stickie though?
Seriously?!
Sticky said:Calculating your requirements
There are many online calculators that you can use, but avoid these as a lot are hardcoded with values that don't relate to your particular circumstances. And will probably over estimate what you need.
Some of the calculations you can use are as follows:
Harris-Benedict Formula
Probably the most commonly used method, but it is also notoriously inaccurate, I'd avoid using this unless you are totally unaware of your bodyfat and lean weight. If you do know these, use the next one
For MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
For WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]
Katch-McArdle
This is far more accurate as it uses your own bodyfat and lean bodymass measurements to calculate the intake
Base Metabolic Rate (BMR) = 370 + (21.6 x LBM)
Where Lean Bodymass = [total weight (kg) x (100 - bodyfat %)]/100
So using one of the above will give you your BMR, this is what you use just by being alive and your body running so to speak, but now you need to factor in your activity level. Which we will then use as a multiplier against your BMR. To calculate this multiplier we must determine the following:
1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)
Match yourselves against one of the above and multiply your BMR by that number.
Remember, be honest with yourself. If you have an office job but work out 3-4 times a week, that doesn't necessarily mean you're Moderately Active. You might be bordering between the two, but remember, if you're dishonest on this part, you're going to be eating more than you need to be which will ruin your progress to your goals
The key thing to remember with whatever number is eventually calculated, is these are estimates, they might use some science and individual measurements, but they are still estimates, and therefore shouldn't be treated as a concrete number. Be prepared to adjust and tweak this number.
My advice to you is to give yourselves 2-3 weeks at this number, if you're gaining/losing too much weight, tweak it
Using your number to calculate your goals
So you have a number, say 2800, now what? Well it depends on what you want to do.
If you are trying to gain weight, take that number and add 10-15% too it. So in this case it would be 3080 or 3220. This will typically be classed as a "clean" bulk although I hate that term, but this should be about a .5lb-1lb at most gain a week. But this still needs to be made of the right macros which we'll reach later
Same goes for if you're trying to lose weight, take 2800 and remove 10-15% from it, so 2520 or 2380. Again this should give you a healthy weight loss amount per week.
However, these percentages can be increased or decreased as much as you like depending on how quickly or slowly you want to achieve your goals. But the optimal amount is 10-15%
Not MBR 
