Calculating the Number of Calories You Need
To calculate the number of calories you need, the first thing to do is to calculate your Basal Metabolic Rate (BMR). This is the number of calories required by each person based on how quickly food is metabolized to maintain your body weight.
BMR includes the number of calories required to breathe, the number of calories required by the brain and heart functionalities, and the number for other bodily functions. To calculate your BMR, you would need your height in cm and your weight in kg.
Having these parameters, the most widely used equation to determine your BMR is the Harris-Benedict [10] formula.