Question 1

How many calories do I need per day?

Accepted Answer

Daily calorie needs depend on age, sex, height, weight, and activity level. The Mifflin-St Jeor equation — the most validated formula — is used to estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).

Question 2

What is BMR?

Accepted Answer

Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. It represents your minimum calorie requirement.

Question 3

What is TDEE?

Accepted Answer

Total Daily Energy Expenditure (TDEE) is the total calories you burn per day including activity. It equals your BMR multiplied by an activity factor.

Question 4

What is the Mifflin-St Jeor equation?

Accepted Answer

Men: BMR = (10 × weight_kg) + (6.25 × height_cm) – (5 × age) + 5. Women: BMR = (10 × weight_kg) + (6.25 × height_cm) – (5 × age) – 161.

Question 5

How many calories should I eat to lose weight?

Accepted Answer

A deficit of 500 calories per day leads to approximately 1 lb of weight loss per week. Most guidelines recommend not going below 1,200 calories for women or 1,500 for men without medical supervision.

Question 6

What counts as moderate activity?

Accepted Answer

Moderate activity includes brisk walking, light cycling, or recreational swimming 3–5 days per week. A multiplier of 1.55 is applied to BMR for this activity level.

Question 7

Do calorie needs change with age?

Accepted Answer

Yes — metabolic rate typically decreases about 2–3% per decade after age 30, partly due to muscle loss. Staying active helps maintain metabolic rate as you age.

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How Calories Are Calculated