Рассчитайте суточную потребность в калориях (TDEE) на основе возраста, веса, роста и уровня активности.
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) — the calories your body needs at complete rest — multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE). We use the Mifflin-St Jeor equation, the most accurate formula for most people:
Multiply BMR by your activity factor: 1.2 (sedentary), 1.375 (light exercise 1–3 days/week), 1.55 (moderate 3–5 days), 1.725 (heavy 6–7 days), 1.9 (very heavy / physical job + training) to get TDEE.
For weight loss: Eat 500 calories below TDEE to lose approximately 1 lb (0.45 kg) per week. For weight gain: eat 300–500 above TDEE. The minimum safe calorie intake is generally 1,200/day for women and 1,500/day for men.