Knowing how many calories you need each day is the foundation of healthy eating. This number varies by sex, age, height, weight and activity level.
What Is Basal Metabolic Rate (BMR)?
The number of calories your body burns at complete rest. The Mifflin-St Jeor equation is the most accurate:
- Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5
- Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE: Total Daily Energy Expenditure
Multiply BMR by an activity factor: sedentary ×1.2; lightly active ×1.375; moderately active ×1.55; very active ×1.725.
Adjust for Your Goal
- Lose weight: TDEE − 300–500 kcal
- Maintain weight: TDEE
- Gain weight: TDEE + 250–500 kcal