To calculate your daily calorie needs, you can use the Harris-Benedict Equation:
• For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)
• For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age)
This equation will give you your basal metabolic rate (BMR), which is the number of calories your body needs to function at rest. To determine your total daily energy expenditure (TDEE), you will need to multiply your BMR by an activity factor
• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
• Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
• Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
• Extremely active (very hard exercise or sports, physical job or training twice a day): BMR x 1.9
Once you have your TDEE, you can use this number to determine how many calories you need to consume to lose, maintain, or gain weight.
• To lose weight, you will need to create a calorie deficit by consuming fewer calories than your TDEE. A safe rate of weight loss is 1-2 pounds per week, which would require a deficit of 500-1000 calories per day.
• To maintain weight, you will need to consume the same number of calories as your TDEE.
• To gain weight, you will need to consume more calories than your TDEE. A safe rate of weight gain is 1-2 pounds per week, which would require an surplus of 500-1000 calories per day.
Or just simply, use our Calorie Calculator
To know more about the science of Calories, click https://medifitpro.com/uncategorized/the-science-of-caloric-balance/
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