How Many Calories Do You Need Per Day? A Complete Guide
Generic "2000 calories a day" advice doesn't work for everyone. Your actual daily calorie needs depend on your unique body and lifestyle. Here's how to calculate yours precisely.
Step 1: Calculate Your BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest. Use the Mifflin-St Jeor formula (the most accurate for most people):
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Step 2: Apply Your Activity Multiplier (TDEE)
Multiply your BMR by your activity level to get your Total Daily Energy Expenditure (TDEE):
- Sedentary (desk job, little exercise): BMR × 1.2
- Lightly active (1–3 days/week): BMR × 1.375
- Moderately active (3–5 days/week): BMR × 1.55
- Very active (6–7 days/week): BMR × 1.725
- Athlete / physical job: BMR × 1.9
Example Calculation
A 30-year-old woman, 65 kg, 168 cm, moderately active:
BMR = (10×65) + (6.25×168) − (5×30) − 161 = 1,414 kcal
TDEE = 1,414 × 1.55 = 2,192 kcal/day
For weight loss: 2,192 − 500 = 1,692 kcal/day
Step 3: Adjust Based on Your Goal
- Lose weight: Eat 300–500 kcal below TDEE
- Maintain weight: Eat at TDEE
- Build muscle: Eat 200–300 kcal above TDEE
How Yedimmi Calculates This For You
When you set up Yedimmi, you enter your age, height, weight, and activity level. The app automatically calculates your TDEE and sets a personalized daily calorie target based on your goal. As you log meals with AI photo tracking and record exercise, your remaining calorie budget updates in real time.
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