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# How to further adjust Daily Caloric Needs

Regarding Daily Caloric Needs (DCN), if you want to be *more* precise, you can work out the exact caloric expenditure on a given training day by multiplying your BMR by 1.2 (sedentary) and by then adding to that the *exact* caloric expenditure during your training sessions/physical activity.

If you use a heart rate monitor where you enter your height, weight, activity type, etc. you may be able to track how many calories you burn during exercise.

Competitive athletes typically use a heart rate monitor ([__example__](https://www.amazon.co.uk/gp/product/B00J2XI2PG/ref=as_li_tl?ie=UTF8\&camp=1634\&creative=6738\&creativeASIN=B00J2XI2PG\&linkCode=as2\&tag=thsa-21\&linkId=FQOFGENSOPUW2LXA)) paired with a transmitter belt ([__example__](https://www.amazon.co.uk/gp/product/B007S088F4/ref=as_li_tl?ie=UTF8\&camp=1634\&creative=6738\&creativeASIN=B007S088F4\&linkCode=as2\&tag=thsa-21\&linkId=EIA4JPMZOBYOZPY6)), which tend to give you more accurate readings than just a wrist watch ([__example__](https://www.amazon.co.uk/gp/product/B00RE1UL52/ref=as_li_tl?ie=UTF8\&camp=1634\&creative=6738\&creativeASIN=B00RE1UL52\&linkCode=as2\&tag=thsa-21\&linkId=RPOH7D7XYAZI3S7C)). Technology evolves fast so make certain to compare brands, analyse features, check compatibility, and read product reviews before making a purchase.

Alternatively, you can use the *Caloric Expenditure Per Hour of Exercise Table* for that (you can find it in your Downloadable 

Client Materials and Session Handouts section from Module 1); or this exercise calorie-calculator from MyFitnessPal: [__http://www.myfitnesspal.com/exercise/lookup__](http://www.myfitnesspal.com/exercise/lookup)

If your level of physical activity or training type and volume varies from day to day, you'll want to compute your total expenditure in a given week, and then divide that by 7 days to obtain your daily DCN average.