How to calculate your calories

Calculating the number of calories you should eat depends on several factors including your age, gender, weight, height, activity level, and weight loss or maintenance goals. Here’s a general guideline to help you determine your daily calorie needs:

1. Step 1: Calculate your Basal Metabolic Rate (BMR) using the Harris-Benedict Equation.
2. For men: BMR = 88.362 + (13.397 x weight in lbs) + (4.799 x height in inches) – (5.677 x age in years)
3. For women: BMR = 447.593 + (9.247 x weight in lbs) + (3.098 x height in inches) – (4.330 x age in years)
4. Step 2: Factor in your activity level by multiplying your BMR by an activity factor. Choose from sedentary to very active levels.
5. Sedentary: BMR x 1.2
6. Very active: BMR x 1.9
7. Step 3: Set your calorie goal based on your weight loss or maintenance needs. Aim for a deficit of 500 to 1000 calories per day for gradual weight loss.

EXAMPLE: women who are 30years old, 160 pound and 5’5 foot tall ( 65 inches)

BMR = 447.593 + (9.247 x weight in lbs) + (3.098 x height in inches) – (4.330 x age in years)

BMR = 447.593 + (9.247 x 160) + (3.098 x 65) – (4.330 x 30)

BMR ≈ 447.593 + 1479.52 + 201.07 – 129.9

BMR ≈ 1997.283 calories per day

Now, let’s calculate your TDEE by multiplying your BMR by the sedentary activity level multiplier:

TDEE = BMR x Activity Factor

TDEE ≈ 1997.283 x 1.2

TDEE ≈ 2396.74 calories per day

So, to maintain your current weight, you should aim to consume around 2396.74 calories per day. If you’re looking to lose weight, you may want to create a calorie deficit by consuming fewer calories than this number, aiming for a safe deficit of 300 to 500 calories per day for gradual weight loss. Remember to prioritize nutrient-dense foods and listen to your body’s hunger and fullness cues.