In order to maintain your weight, you must consume the same amount of calories as you expend. In In order to lose weight, you must consume less calories then you expend. If you want to know how many calories to consume, you must first determine how many calories you expend (calories burned during rest + calories burned during activity).
The following two calculators estimate calorie expenditure. The first calculator estimates basal metabolic rate (calories burned during rest) or the minimum amount of energy needed to keep your body running without any additional activity. Simply enter your weight, height, and age and let the BMR Calculator for Men determine your resting caloric expenditure.1 The resulting number is in units of KCal per day, which is equivalent to the calories seen on the side of any food package. (For more information on nutrition and calorie counting, see EMG’s How To Eat Healthy, Healthy Weight Loss, and Calorie Counting articles)
Basal Metabolic Rate: BMR Calculator for Men
Total Daily Energy Expenditure
The second calculator estimates total daily energy expenditure, which is resting caloric expenditure plus calories expended through daily physical activity. This will provide a more complete picture of your energy expenditure. Nevertheless, your total energy expenditure is highly dependent on your level of physical activity. Entering a physical activity level above your true physical activity level will result in an inaccurately high value for caloric expenditure, thus overestimating the number of calories you are supposed to consume and potentially leading to weight gain. As above, The resulting number is in units of KCal per day, which is equivalent to the calories seen on the side of any food package.
Notes: It is important to note that both the BMR calculator and TDEE calculator only provide estimates. Both basal metabolic rate and total energy expenditure vary between individuals, even if both individuals have the same lean body mass. In fact, the top 5% of people are metabolizing energy roughly 30% faster than individuals with the lowest 5% BMR.2