# How Many Calories Should I Eat a Day? How Many Calories Should I Eat to Lose Weight?

if you want to know how many calories you should eat in a day, learning roughly how many calories your body expends on a daily basis is an important part of learning how to properly fuel your body, and how to lose, gain, or maintain weight.

If anyone gives you a set number of calories to eat per day without intensely monitoring your every activity, around the clock – there’s a 99% chance that they don’t know what they’re talking about. Not only is each person different, every single day for every single person is different. Imagine the difference between a lazy day sitting on the couch and one where your day is full of running errands and a good workout session. The amount of calories that you burn per day can easily vary by 1,000 calories or more.

An important part of learning about the number of calories to consume has to do with figuring out your basal metabolic rate (BMR). Your BMR is the number of calories your body uses to do absolutely nothing, aside from run itself – it’s the number of calories you would burn each day if you didn’t move a muscle. It’s the energy required for your body to complete all of it’s complex and very important basic functions that keep you alive and breathing.

There are many different BMR calculators online that will do this work for you, but here’s the general equation in both standard & metric forms:

Standard/Imperial BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

Since this is the bare minimum for bodily functions to run properly, you are obviously going to need many more calories than this when it comes to all of the normal daily activities that you do – things as simple as feeding yourself, cleaning the house, or walking around at work. It’s easy to see that the number of calories you would need to fuel yourself can quickly climb, especially if you are doing any kind of intense physical activity, or if you have a physically demanding job.