How Are Daily Calorie Needs Calculated?
Your daily calorie requirement depends on two main factors: your Basal Metabolic Rate (BMR) — the energy your body needs at complete rest — and your Physical Activity Level (PAL). Together these give your Total Daily Energy Expenditure (TDEE).
Harris-Benedict Formula (Revised)
Men BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) − (5.677 × age)
Women BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age)
TDEE = BMR × Activity Factor
Women BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age)
TDEE = BMR × Activity Factor
Activity Level Multipliers
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | × 1.2 |
| Lightly Active | Exercise 1–3 days/week | × 1.375 |
| Moderately Active | Exercise 3–5 days/week | × 1.55 |
| Very Active | Hard exercise 6–7 days/week | × 1.725 |
| Extra Active | Very hard exercise or physical job | × 1.9 |
Calorie Goals by Objective
- Weight loss: Eat 500–1,000 calories below your TDEE for 0.5–1 kg/week loss
- Maintenance: Eat at your TDEE
- Weight gain: Eat 300–500 calories above your TDEE for lean muscle gain