How Many Calories Do You Need?
Your daily calorie needs depend on your BMR (Basal Metabolic Rate) and activity level.
Step 1: Calculate Your BMR
BMR is the calories your body burns at rest.
Mifflin-St Jeor Formula:
- Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
- Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Use our BMR Calculator
Step 2: Calculate TDEE
TDEE = BMR × Activity Multiplier
| Activity Level | Multiplier | |----------------|------------| | Sedentary | 1.2 | | Lightly Active | 1.375 | | Moderately Active | 1.55 | | Very Active | 1.725 | | Extra Active | 1.9 |
Use our TDEE Calculator
Calories for Your Goal
| Goal | Adjustment | |------|------------| | Weight Loss | TDEE - 500 calories | | Aggressive Loss | TDEE - 750 calories | | Maintenance | TDEE | | Weight Gain | TDEE + 300-500 |
Example
For a 70kg, 175cm, 30-year-old moderately active man:
- BMR ≈ 1,680 calories
- TDEE ≈ 2,600 calories
- For weight loss: 2,100 calories/day
Calculate yours: Calorie Calculator
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Tags
#Calories#Weight Loss#Diet#TDEE#BMR
