What’s the best way to calculate my daily calorie intake

I understand that figuring out your daily calorie intake can feel overwhelming, but it’s a very important step for your overall health and well-being. Let's break it down together in a way that's easy to follow. To calculate your daily calorie intake, you can follow these steps: 1. Determine your Basal Metabolic Rate (BMR): This is the number of calories your body needs to maintain basic physiological functions while at rest. You can use the Mifflin-St Jeor Equation, which is quite popular: - For men: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5 2. Factor in your activity level: Once you have your BMR, multiply it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE): - Sedentary (little or no exercise): TDEE = BMR * 1.2 - Lightly active (light exercise/sports 1-3 days a week): TDEE = BMR * 1.375 - Moderately active (moderate exercise/sports 3-5 days a week): TDEE = BMR * 1.55 - Very active (hard exercise/sports 6-7 days a week): TDEE = BMR * 1.725 - Super active (very hard exercise, physical job, or training twice a day): TDEE = BMR * 1.9 3. Adjust for your goals: If you're looking to maintain your current weight, your TDEE is your target calorie intake. If you want to lose weight, a common approach is to subtract about 500 calories per day for a gradual weight loss of around 1 pound per week. Alternatively, if you are looking to gain weight, you can add about 250-500 calories. 4. Monitor and adapt: Keep track of your progress and how you feel. If you're not seeing the results you want after a few weeks, you might need to adjust your caloric intake or activity level. Remember, it’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice, especially if you have specific health concerns or conditions. Taking charge of your health is a great step, and I'm here to help you along the way!