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Estimate daily calorie needs based on age, weight, height, and activity level.
Daily Calories (TDEE)
2,693
calories/day to maintain weight
Basal Metabolic Rate (BMR)
1,737 cal/day
Calories your body burns at complete rest
Lose 1 lb/wk
2,193
-500 cal/day
Lose 2 lbs/wk
1,693
-1000 cal/day
Gain 1 lb/wk
3,193
+500 cal/day
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Get a food scale for precise portion control. The #1 tool nutritionists recommend for calorie counting.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day including exercise. It's your BMR multiplied by an activity factor.
To lose ~1 lb/week, eat 500 calories below your TDEE. To lose ~2 lbs/week, eat 1000 below. Never go below 1200 calories (women) or 1500 (men) without medical supervision.
Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest - just to keep organs functioning, breathing, and maintaining body temperature.
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