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General Calorie Recommendations

Adult Women: 1,800–2,200 calories/day (maintenance, moderate activity)

Adult Men: 2,200–2,800 calories/day (maintenance, moderate activity)

Factors Affecting Calorie Needs

Basal Metabolic Rate (BMR): Calories burned at rest.

Mifflin-St Jeor Equation:

Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Activity Multipliers:

Sedentary: BMR × 1.2

Lightly active: BMR × 1.375

Moderately active: BMR × 1.55

Very active: BMR × 1.725

Goals:

Weight loss: Subtract 500–1,000 calories from TDEE.

Weight gain: Add 500–1,000 calories to TDEE.

Example

For a 30-year-old woman, 70 kg, 165 cm, moderately active:

BMR = 10 × 70 + 6.25 × 165 – 5 × 30 – 161 ≈ 1,420 calories

TDEE = 1,420 × 1.55 ≈ 2,200 calories/day

Weight loss: ~1,700–1,900 calories/day

Weight gain: ~2,700–3,200 calories/day

Tips

Use apps like MyFitnessPal for tracking.

Prioritize nutrient-dense foods.

Consult a dietitian for personalized plans.

Notes

Athletes may need 3,000–4,000+ calories.

Medical conditions or pregnancy require tailored advice.

Always consult a professional for specific needs.

Contact: Sohofit for more information and book your personal dietitian

Address: 715 S Howard Ave UNIT 130, Tampa, FL 33606, United States

Phone: +1 813-586-0760

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Jordan Ding

Lvl 4
1w ago

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