The number of calories a person needs can vary based on several factors, including age, gender, weight, height, activity level, and overall health. Calculating your Total Daily Energy Expenditure (TDEE) is a common approach to estimate your daily calorie needs. TDEE takes into account your Basal Metabolic Rate (BMR) and your activity level.
Basal Metabolic Rate (BMR)
This represents the number of calories your body needs at rest to maintain basic bodily functions, such as breathing and circulation.
Activity Level
Your activity level also plays a significant role. If you lead a sedentary lifestyle, you will need fewer calories than someone who is very active.
To calculate your TDEE, you can use the following steps:
Calculate BMR: There are various formulas to estimate your BMR, with the Harris-Benedict equation being one of the commonly used ones.
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)
Factor in Activity Level: Multiply your BMR by an activity factor to get your TDEE. The activity factors are usually:
Sedentary (little or no exercise): TDEE = BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): TDEE = BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): TDEE = BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): TDEE = BMR x 1.725
Extremely active (very hard exercise/sports & physical job or 2x training): TDEE = BMR x 1.9
Once you have your TDEE, you can adjust your caloric intake based on your fitness or weight goals (e.g., weight loss, maintenance, or muscle gain). To lose weight, you generally consume fewer calories than your TDEE, and to gain weight, you consume more.
Keep in mind that these calculations provide estimates, and individual variations may occur. Consulting with a healthcare or nutrition professional can help you determine the most accurate and safe calorie range for your specific needs and goals.
