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- BMR calculator

- About
# How many calories should I eat a day

Depending on what goal you set for yourself - losing excess weight or gaining muscle mass - you need to maintain a daily deficit or surplus of calories. This can only be done after calculating the TDEE (total daily energy expenditure) indicator - the total daily energy expenditure, which depends on physical activity. There are several ways to determine this value.

## How to calculate daily calorie intake

Today, TDEE can be determined using special formulas (many of which were obtained back in the 19th century), and online calculators with built-in algorithms and empty fields for entering values: age, sex, weight, etc. In a simplified the formula looks like this:

- TDEE = BMR × A, where A is the daily activity ratio.

To find out the appropriate coefficient, you need to use special tables, and BMR is calculated using separate formulas - taking into account secondary parameters, and is equal to energy consumption at rest (without physical activity), and at a comfortable ambient temperature (18-20 degrees) .

### Difference between TDEE and BMR

If the first takes into account the total energy consumption - taking into account physical activity, then the second - only the consumption at rest (for heartbeat, respiration, digestion, temperature regulation, and other "autonomous" biological processes).

The most common way to determine TDEE today is the modified Mifflin-St. Jeor formula, which looks like this:

- (10 × m + 6.25 × h − 5 × t + 5) × A for men.
- (10 × m + 6.25 × h − 5 × t − 161) × A for women.

Accordingly, m is body weight (in kilograms), h is height (in centimeters), t is age (in years), A is the level of physical activity (determined from the table).

The second most popular formula for calculating TDEE is the revised Harris-Benedict equation. In 1984, it acquired its final form:

- TDEE = (88.362 + 13.397 × m + 4.799 × h − 5.677 × t) × A for men
- TDEE = (447.593 + 9.247 × m + 3.098 × h − 4.330 × t) × A for women

The letter designations in this case are identical to the Mufflin-St. Jeor formula: m is body weight in kilograms, h is height in centimeters, t is age in years, A is the coefficient of physical activity.

In addition to the Mufflin-St. Jeor and Harris-Benedict calculations, there are also Owen formulas, Almajwal-Abulmeati, Lewis, etc. The highest TDEE values are usually shown by the Almajwal-Abulmeati formula, and the lowest by Owen. The results of the calculations of Mufflin - St. Jeor and Harris - Benedict are in the interval between them, and can be considered a universal golden mean.

Sometimes an additional value TEF is used in calculations - the thermal effect of food. It determines how much energy the body spends on the digestion of proteins, fats and carbohydrates. On average, 10% of the daily energy expenditure is spent on digestion, and this value is included in the BMR, and, accordingly, in the TDEE: after multiplying by the activity coefficient.

## Weight Loss Facts

**Eating less does not mean losing weight quickly.**On the contrary, a sharp decrease in calories consumed will put the body into a state of stress and energy conservation. A significant part of the carbohydrates consumed will be stored as fat "in reserve" - despite the fact that you will constantly feel hungry. Therefore, reduce your daily calorie intake gradually over many weeks or months.**It can take up to 80 hours for food to completely pass through the digestive tract.**At the same time, approximately 10% of the body's daily energy will be spent on its digestion. The "heavier" the food, the more difficult and longer it is digested. Most vegetables and fruits are classified as "light" food, and almost all fried and meat dishes are "heavy".**If you wish, you can lose weight even eating candy alone.**In 2010, this was proven by Professor Mark Haub from Kansas. For two months, he ate only sweet bars and candies, never exceeding the 1,800 kcal/day mark, and occasionally varied his diet in the form of chips and snacks. Oddly enough, from such a diet, he managed to lose 12 kilograms and reduce his body mass index (BMI) by 4 units. But the research results did not include information about the harm such food caused to the professor's body during the 60 days of testing.**The calorie content of food depends very much on the method of its preparation, sometimes several times.**For example, raw chicken breast contains 136 kcal, baked - 220 kcal, and fried - 312 kcal. The number of calories also increases markedly if you cook food with vegetable and animal fat (sunflower or olive oil, margarine).

- Help
## How to calculate TDEE

It is not possible to determine "by eye" how much energy is contained in a cake, steak or a pack of cookies, but this can be calculated using special calorie tables on the Internet, or by referring to the data indicated on the package (if any). And the very first step that you should take is to calculate the daily calorie intake for your body - in order to understand what foods, and in what quantity, you can (and should) consume daily.

### How many calories to eat per day

Today, many people are counting calories, and there is nothing difficult about it. Calculations rarely go beyond the school course of algebra, and often even simple arithmetic. For example, one of the most important values - basal metabolic rate (BMR) is calculated as follows:

- 88.36 + 13.4 × m + 4.8 × h − 5.7 × t for men.
- 447.6 + 9.2 × m + 3.1 × h − 4.3 × t for women

In equations, m is body weight (in kilograms), h is height (in centimeters), and t is age (in years). For example, if you are a 25-year-old man with a body weight of 72 kilograms and a height of 178 centimeters, then the BMR will be 1765 calories per day. This is the amount of energy that the body spends at rest: on heartbeat, respiration, nervous activity, heat exchange, etc. If at the same time you are additionally engaged in physical activity or mental work, are under stress or experience temperature discomfort, the consumption is increases. Its total value (TDEE) is calculated as BMR × A, where A is the activity factor.

If we talk about physical activity (the most energy-intensive), then the coefficient A will be:

- 1,2 - for a sedentary lifestyle.
- 1,375 - with light sports 1-2 times a week.
- 1.55 - with intensive sports 3 times a week.
- 1,725 for daily sports/physical activity.
- 1.9 - value for professional athletes.

If we multiply the above BMR by 1.2 we get 2118 calories (per day), and if we multiply by 1.725 we get 3044 calories. The difference is more than significant, so taking into account the activity coefficient is mandatory.

### Calorie consumption and expenditure

#### Calorie Surplus

If you consume more energy with food than you spend it, there is an excess / surplus of calories. It is necessary for people gaining weight (for example - after a serious illness / exhaustion), and for athletes building muscle mass. It is important to understand that excess calories in the daily diet can only lead to two noticeable results:

- Increase in fat mass (with a lack of physical activity).
- Increase in muscle mass (with regular training).

Except for fat and muscle, excess calories cannot be converted into any other tissue: neither connective, nor nervous, nor bone.

#### Calorie deficit

It is more difficult to achieve, since with a reduction in the diet, stress will inevitably increase due to an increased feeling of hunger. Therefore, one of the main points when losing excess weight is not to consume fast carbohydrates, which cause only short-term saturation and provoke sharp jumps in insulin in the blood. If you replace them with slow carbohydrates (cereals, vegetables) and add more protein, hunger will not be so strong even with a serious decrease in total daily calories.

#### Optimal balance

The hardest part is finding the sweet spot between a calorie deficit and a calorie surplus so you can consume the same amount of energy that you expend each day. This will require accurate calculations using the BMR and TDEE formulas, and taking into account many additional variables. In order not to waste time on this, you can use the online calculator, in which you just need to enter basic data and get accurate answers.

Summarizing, we can say that the calculation of the daily calorie intake is not the only thing you need to pay attention to when building a diet. In addition to the required amount of energy, you also need to take into account the percentage of BJU, micro and macro elements, the thermal effect of food, etc. Only then can you quickly achieve the desired result, whether it is weight loss or muscle gain.

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