How Many Calories Do I Need Each Day?


Calculate Your Basal Metabolic Rate (BMR) – Your BMR is the number of calories your body needs at rest. – Use the Mifflin-St Jeor Equation for a precise BMR estimation

Factor in Physical Activity – Sedentary? Multiply BMR by 1.2. – Light activity (exercise or sports 1-3 days a week)? Multiply by 1.375.

Account for Your Goal – To maintain your weight, your daily calorie intake should match your total expenditure. – To lose weight, create a calorie deficit by eating less than you burn.

Monitor Your Macro – Ensure your daily intake includes a balanced mix of carbohydrates, proteins, and fats.

Listen to Your Body – Pay attention to hunger cues and eat when you're genuinely hungry. – Avoid emotional or mindless eating.

Keep a Food Diary – Track your daily calorie intake to stay accountable. – Many apps and websites make this process easy and convenient.

Be Patient and Realistic – Sustainable changes take time. – Aim for gradual, steady progress rather than quick fixes.