I've been getting a lot of questions recently on how to estimate caloric intake based on height, weight and activity level so I wanted to make a quick post on how to get a general idea of your nutrient needs. Nutrition is a very individualized science, but with the help of a few formulas you can compare what you are currently eating to the amount of calories you need for maintenance.
Harris-Benedict Formula1. Calculate your BMR (basal metabolic rate):
If you want to gain weight, eat additional calories, being sure to account for any additional exercise, and incorporate strength training so the weight you gain is muscle instead of fat.
If your goal is to lose weight, you will need to create a caloric deficit through diet and exercise.