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Calculate your daily calorie needs based on age, activity level, and goals
A moderately active 30-year-old male who is 5'11" and 180 lbs needs approximately 2,750 calories per day to maintain weight, 2,250 to lose 1 lb/week, or 3,250 to gain 1 lb/week.
A sedentary 35-year-old female who is 5'5" and 140 lbs needs approximately 1,640 calories per day to maintain weight and 1,140 to lose 1 lb/week.
A very active 25-year-old male athlete who is 6'1" and 200 lbs needs approximately 3,550 calories per day to maintain weight. For muscle gain, aim for about 4,050 calories.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. It represents your maintenance calories — the amount needed to keep your current weight.
To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day leads to approximately 1 pound of weight loss per week. A 1,000 calorie deficit leads to about 2 lbs/week, but going below your BMR is not recommended.
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people (within 10% accuracy). However, individual metabolism varies. Use the result as a starting point and adjust based on your actual results over 2-4 weeks.