How many calories should you eat to lose weight or gain muscles. Calculate your calorie need for a day in 3 simple steps. The simplest explanation…
The Mifflin-St Jeor equation is a widely used tool to determine the resting metabolic rate [RMR], which is defined as the number of calories burned while the body is in complete rest.
first step is to find your BasAL Metabolic Rate(BMR)
How BMR is calculated
Males: 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) + 5
Females: 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) – 161
For example, a 35-year-old, 200-pound (90.7-kg), 6-foot (183-cm) male would have a BMR/RMR of 1,882. At rest, he’ll burn around 1,882 calories in a day.
A 35-year-old female who weighs 150 pounds (68 kg) and is 5 feet 7 inches (170 cm) tall will burn around 1,409 calories per day at rest.
What does BMR tell you?
Your BMR tells you how many calories you burn at rest. It’s an indicator of your metabolic activity before considering daily movement.
However, since we do not use BMR to calculate our total daily calorie needs, it’s really only the first step of a larger equation.
To calculate your TDEE, you’ll need to add an activity factor to the equation:
1.2: sedentary (little to no exercise)
1.375: lightly active (light exercise 1 to 3 days per week)
1.55: moderately active (moderate exercise 6 to 7 days per week)
1.725: very active (hard exercise every day, or exercising twice a day)
1.9: extra active (very hard exercise, training, or a physical job)
Then, you can calculate your TDEE using this equation:
TDEE = BMR x activity factor
This number will give you a general idea of how many calories your body needs per day to maintain your current weight.
For more details watch video
