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Nutrition
How many calories should you eat per day?
It starts with one number.
Start with BMR
Men: 10×kg + 6.25×cm − 5×age + 5
Women: − 161 instead of + 5
| Activity | × |
|---|---|
| Sedentary | 1.2 |
| Moderate | 1.55 |
| Very active | 1.725 |
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Set your goal
- Lose: ~500 below TDEE.
- Gain: 300–500 above.
⚠ Remember: these are educational estimates, not professional advice. See our disclaimer.