The number of calories you need per day depends on various factors such as your age, gender, weight, height, activity level, and overall health goals. A commonly used method to estimate your daily caloric needs is the Harris-Benedict equation.
Here’s a simplified version of the equation for estimating Basal Metabolic Rate (BMR):
For men:
BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
For women:
BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
After calculating your BMR, you can adjust it based on your activity level:
- Sedentary (little to no exercise): BMR x 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
- Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9
Once you have your estimated daily caloric needs, you can adjust your calorie intake based on your goals, whether it’s weight loss, maintenance, or gaining muscle.
Remember, it’s always best to consult with a healthcare professional or registered dietitian to get personalized advice tailored to your specific needs and goals.
