Figuring out the exact number of calories you need each day to maintain a healthy weight can feel confusing. The truth is that there isn’t a single magic number, since your needs depend on several factors such as age, sex, weight, height, and activity level. Lifestyle habits, including sleep, stress, and even certain medications, also play a role in how your body burns energy.
Health specialists recommend starting with general guidelines and then making adjustments based on your results. A common approach is to calculate your basal metabolic rate (BMR), which is the number of calories your body needs at rest. From there, the total is multiplied by a factor that reflects your level of daily activity, whether you’re mostly sedentary or highly active.
For those who prefer simplicity, a quick formula often used is multiplying your body weight (in pounds) by 15, giving you a rough estimate of how many calories you need to maintain your weight if you’re moderately active.
So, which method is best?
If you’re looking for accuracy tailored to your body, detailed formulas are the way to go. But if you want a fast estimate, the simple method works well—just remember to adjust based on how your body responds.
