Estimate how many calories you need per day based on your body and activity level.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR):
Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Your BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE):
To lose weight, consume about 500 fewer calories than your TDEE. To gain weight, consume about 500 more. A 500-calorie daily deficit or surplus results in approximately 0.45 kg (1 lb) of weight change per week.