To calculate how many calories you should eat daily, follow these steps:
1. Calculate Your Basal Metabolic Rate (BMR)
BMR is the number of calories your body needs at rest to maintain basic bodily functions. Use the Mifflin-St Jeor equation, which is considered accurate:
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For men:
BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5\text{BMR}=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)−161\text{BMR}=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
2. Adjust for Activity Level
Multiply your BMR by an activity factor that matches your lifestyle:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1–3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
- Very active (hard exercise 6–7 days/week): BMR × 1.725
- Extra active (very hard exercise or physical job): BMR × 1.9
This gives your Total Daily Energy Expenditure (TDEE), the estimated calories you burn per day including activity.
3. Adjust Calories Based on Your Goals
- To maintain weight: Eat calories equal to your TDEE.
- To lose weight: Eat fewer calories than your TDEE (commonly 500–1000 calories less per day for 1–2 lbs weight loss per week).
- To gain weight: Eat more calories than your TDEE.
Example
A 33-year-old man weighing 88 kg, 179 cm tall, lightly active:
BMR = 10×88 + 6.25×179 – 5×33 + 5 = 1839 kcal
TDEE = 1839 × 1.375 = 2528 kcal/day
Additional Tips
- Use calorie calculators online for convenience.
- Track food portions and calories using labels or a food scale for accuracy.
- Consult a healthcare professional for personalized advice.
This method provides a solid estimate of how many calories you need daily based on your body and activity level.
