Calculate your Basal Metabolic Rate — the number of calories your body burns at rest. Also find your Total Daily Energy Expenditure (TDEE) based on activity level.
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions such as breathing, circulation, and cell production — at complete rest. It represents the minimum energy required to keep you alive.
Male: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Female: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Total Daily Energy Expenditure (TDEE) = BMR × Activity Factor. This is the total calories you burn in a day including exercise and daily activities. Eating at TDEE maintains your weight; eating below causes weight loss.
To lose weight: eat 300–500 calories less than TDEE. To gain weight: eat 300–500 calories more. Never eat below your BMR for extended periods as it can harm your metabolism.