How much calorie required daily

 The number of calories you need daily depends on factors like your age, gender, weight, height, activity level, and fitness goals (e.g., weight loss, maintenance, or muscle gain). Here's a general guideline to estimate your daily calorie requirements:

1. Basal Metabolic Rate (BMR)

This is the number of calories your body needs to perform basic functions (like breathing and maintaining body temperature) at rest. A common formula to calculate BMR is the Mifflin-St Jeor equation:

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. Total Daily Energy Expenditure (TDEE)

Multiply your BMR by an activity factor to estimate your TDEE:

• Sedentary (little/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/week): BMR × 1.725

• Extra active (very intense exercise/physical job): BMR × 1.9

This gives you the total calories needed to maintain your current weight.

3. Adjusting for Goals

• Weight loss: Subtract 500–750 calories from your TDEE for a safe and sustainable weight loss of 0.5–1 kg per week.

• Muscle gain: Add 250–500 calories to your TDEE to build muscle gradually.