How many calories should I eat?

Mifflin-St Jeor equation

The most accurate calorie estimation formula according to the Academy of Nutrition and Dietetics.

How it works

• BMR (Basal Metabolic Rate) = calories your body burns at rest
• TDEE (Total Daily Energy Expenditure) = BMR × activity multiplier
• Men: BMR = 10×weight + 6.25×height − 5×age + 5
• Women: BMR = 10×weight + 6.25×height − 5×age − 161

Calorie guidelines

• Average man: 2,000-2,500 kcal/day
• Average woman: 1,600-2,000 kcal/day
• To lose weight: deficit of 500 kcal/day = ~0.5 kg/week
• Never go below 1,200 (women) / 1,500 (men) without medical supervision

Sources: Mifflin et al. (1990, AJCN), Academy of Nutrition and Dietetics, WHO dietary guidelines.