Calculating how many calories you need each day can be tricky. Here are some mistakes I learned about along the way:

1. Ignoring BMR: Your Basal Metabolic Rate (BMR) tells you how many calories your body needs when you’re just resting. If you forget about this, you might think you need fewer calories than you really do. You can find your BMR using a simple online calculator. There’s also a formula you can use:

   • For men:
     BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
   • For women, there’s a similar formula.

2. Overlooking Activity Level: Remember to think about how active you are! You can multiply your BMR by an activity level number.

   • For example, if you’re not very active, use 1.2.
   • If you’re very active, you might use 1.9.
     This helps you get a better idea of how many calories you really need.

3. Only Tracking Calories: It’s not just about counting calories. You also need to pay attention to the quality of the food! Try to choose foods that are full of nutrients, not just low in calories.

4. Setting Unrealistic Goals: Don’t try to cut a lot of calories all at once. Instead, aim for small changes like eating 500 fewer calories a day. This helps with weight loss in a safe way.

5. Neglecting Adjustments: Your weight and activity levels can change. When they do, check your numbers again! Making regular adjustments helps you keep track of your calorie needs.

By avoiding these mistakes, planning your meals in a healthy way will be much easier!