To determine how many calories are needed daily, the most accurate method is to calculate your Basal Metabolic Rate (BMR) and then multiply it by an activity factor. The BMR can be calculated using these formulas:
- For men: BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}+5BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5
- For women: BMR=10×weight (kg)+6.25×height (cm)−5×age (years)−161BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}-161BMR=10×weight (kg)+6.25×height (cm)−5×age (years)−161
After determining BMR, multiply by an activity factor based on your lifestyle:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days/week): BMR × 1.725
- Extra active (very hard exercise/physical job or twice daily training): BMR × 1.9
This gives you the total calories needed to maintain your current weight. Adjustments can be made for goals like weight loss or gain by changing caloric intake accordingly.
If more personalized guidance is needed, providing age, gender, weight, height, and activity level will help calculate a specific calorie requirement.
