1. Calculate Your Body Weight's BMR (Basal Metabolic Rate)

The Basal Metabolic Rate (BMR) is the amount of energy expended while at rest or when doing nothing. Hence the Basal Metabolic Rate is the minimum number of calories you will burn if you just stayed in bed all day.

Used this with the Harris-Benedict Equation to find out how much calories you need to eat on a daily basis to maintain your current weight.

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Your BMR Result:  

2. Calculate Daily Calorie Requirements

After knowing your BMR, you can use the Harris-Benedict Equation to calculate your daily calorie intake to maintain your current weight...

To lose or gain weight, you will have to eat more or less than your current BMR value.

Your Total Calorie Need: