For men: (10 x your weight in kg) + (6.25 x your height in cm) – (5 x your age) + 5
For women: (10 x your weight in kg) + (6.25 x your height in cm) – (5 x your age) – 161
Don’t forget to factor in exercise! If you’re on the lazier end (no shade) multiply your estimated BMI by 1.2. If you’re a gym rat, exercising 1 to 3 times per week, multiply your BMI by 1.375. The end result is an approximation of your maintenance calories.
For weight loss, experts suggest subtracting roughly 500 calories from your maintenance intake. For those considered obese, 1,000 fewer calories. It’s important to note that consulting a doctor or a nutritionist is always recommended for best (safe) results.