To find out how many calories you need every day, there are a few easy methods:

1. Basal Metabolic Rate (BMR): This tells you how many calories your body burns while you’re resting. You can calculate BMR using the Mifflin-St Jeor formula:

   • For men:

     • BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5

   • For women:

     • BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161

2. Activity Level: To get your daily calories, multiply your BMR by how active you are:

   • Sedentary (little or no exercise): BMR × 1.2
   • Lightly active (some exercise): BMR × 1.375
   • Moderately active (regular exercise): BMR × 1.55
   • Very active (hard exercise): BMR × 1.725
   • Super active (very intense exercise): BMR × 1.9

This way, you mix your body's basic needs with how active you are in your daily life!