How Many Calories Do You Need Per Day? (Simple Method)
How many calories do you need per day? It depends on your age, size, sex and activity. The method below is the same one used in our calorie calculator.
Step 1: Find your BMR
Basal metabolic rate (BMR) is the energy you burn at rest. The Mifflin-St Jeor equation is: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women.
Step 2: Multiply by activity
Sedentary 1.2, light exercise 1.375, moderate 1.55, very active 1.725, and extra active 1.9.
Example
A 30-year-old man who is 175 cm tall, weighs 75 kg and exercises moderately: 750 + 1,093.75 − 150 + 5 = 1,698.75 for BMR. Times 1.55 gives about 2,633 calories a day to maintain his weight.
Losing or gaining weight
A common rule of thumb is that about 500 calories a day below maintenance leads to roughly 0.5 kg (1 lb) of loss a week. Real results vary, so adjust based on what your weight does over a few weeks.
A safety note
These are estimates only. Very low calorie intakes can be unsafe, so talk to a doctor or dietitian before eating below about 1,200 calories (women) or 1,500 calories (men), or if you have a health condition.
