How Many Calories Should I Eat Per Day? Calculate Your Needs
Whether you want to lose weight, gain weight, or maintain your shape, the first thing you need to know is your daily calorie needs. Everyone's metabolism, age, height, weight, and daily activity level are different, so a one-size-fits-all diet plan never works. Knowing your Basal Metabolic Rate (BMR) is your compass on the journey to your goal.
BMR is the number of calories your body needs to maintain basic functions (breathing, blood circulation, cell renewal, etc.) while at complete rest. When you add your daily activities, you get your Total Daily Energy Expenditure (TDEE).
- *BMR Calculation Formula (Mifflin-St Jeor):
- Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Then apply the activity multiplier:
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
- Extra active: BMR × 1.9
But do you have to deal with these complex calculations every day? Of course not! Instead of weighing every gram of food you consume, you can leave your meals to your smart assistant. With modern AI technology, simply taking a photo of your meal is enough to learn its calories and macro values.
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