Calculate Calories Needed (TEE) Per Day

A calorie is simply energy that the body gets from food. The body needs this energy to function just like a car needs gasoline to run. Every person needs a different number of calories each day. The number of calories that you need depends on numerous factors such as your gender, age, weight, height, and activity level.

Many methods are available to calculate daily caloric needs. One of the easiest and most effective methods is to calculate resting metabolic rate (RMR) and then account for activity level to get total energy expenditure (TEE).

RMR represents how many calories the body needs to perform its most basic functions, such as breathing, digesting food, and the upkeep of organs. The American Dietetic Association recommends that the most practical way to calculate RMR is by using the Mifflin-St. Jeor equation.

Women: (9.99 x w) + (6.25 x h) – (4.92 x y) – 161
Men: (9.99 x w) + (6.25 x h) – (4.92 x y) + 5
w = weight (kg)
h = height (cm)
y = years/age

Once RMR is measured, multiply it by your activity factor to get your TEE.
Sedentary: 1.0 – 1.3
Low-Active: 1.4 – 1.5
Active: 1.6 – 1.8
Very Active: 1.9 – 2.5

TEE is an estimate of your daily caloric needs to maintain your current weight. Knowing your daily caloric need will help you make wiser food choices and opt for foods that fit within your health goals.

Weight is directly affected by calorie consumption. Consuming more calories than the body needs will cause weight gain while consuming fewer calories than the body needs will cause weight loss. Maintaining the body’s current weight is achieved when calories consumed and calories needed are equal.