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Determine your Basal Metabolic Rate (BMR): Use the Mifflin St Jeor equation to calculate your BMR: For men: BMR=10weight in kg+6.25height in cm5age in years+5 For women: BMR=10weight in kg+6.25height in cm5age in years161 Estimate your Total Daily Energy Expenditure (TDEE): Multiply your BMR by an activity factor: Sedentary (little to no exercise): BMR 1.2 Lightly active (light exercise/sports 1-3 days/week): BMR 1.375 Moderately active (moderate exercise/sports 3-5 days/week): BMR 1.55 Very active (hard exercise/sports 6-7 days a week): BMR 1.725 Super active (very hard exercise/sports and a physical job): BMR 1.9 Adjust for weight goals: For weight loss: Subtract 500-1000 calories from your TDEE