Step 1: Determine Your Basal Metabolic Rate (BMR)
The BMR is an estimate of the number of calories your body needs to maintain basic functions at rest. There are different formulas to calculate BMR; one commonly used formula is the Mifflin-St. Jeor equation:
For men: BMR = 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
Step 2: Adjust for Activity Level
Once you have your BMR, you need to account for your activity level to estimate your daily calorie needs. The Harris-Benedict equation is often used for this purpose:
Sedentary (little to 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 a week): BMR * 1.725 Super active (very hard exercise/sports, physical job, or training): BMR * 1.9
Step 3: Calculate Your Daily Calorie Intake
Multiply your BMR by the activity level factor from step 2 that corresponds to your activity level. This will give you an estimate of your daily calorie intake to maintain your current weight.
Daily Calorie Intake = BMR * Activity Level Factor
Remember, these formulas provide estimates and individual variations can occur. Factors like muscle mass, body composition, and metabolism can influence your actual calorie needs. If you’re trying to lose or gain weight, you can adjust your calorie intake accordingly by creating a calorie deficit or surplus.
