Personal Energy Requirements

I am a 44 year old women, of average ( for a multiracial  British population) weight (60kg) and height (1.64m).

My job is neither sedetary nor manual (teaching, so moving on my feet for the majority of my day, 6am to 8pm) including a 30m intense work out 4 days on week-days and approx 3hrs of power walking/swimming at the weekend.

According to the BNF my estimated BMR (energy ecpenditure when resting) is 1.1kcal per min x 12hrs of sleeping and sitting/day;
when on my feet my energy expenditure is 1.6 x 1.1 for my general activity level for 10.5hrs/day and
 1.8x1.1 for an average of 30m intense exercise per day ( the equivalent of 60min moderate intensity).

My estimated total energy expenditure is 792+ 1108+120= 2020kcal/day on average. This is based on my sex, age, weight and activity level using the established data  and not according to direct measurements.

According to Department of health recommendations young people should have 60mins at least moderate intensity exercise/ day 5 days per week or more. For older people its 30mins/day of at least moderate exercise (advice published as part of their campaign to reduce Britain's obesity levels).