Estimate your basal metabolic rate.
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Mifflin-St Jeor: Men = 88.362 + 13.397×weight + 4.799×height − 5.677×age. Women = 447.593 + 9.247×weight + 3.098×height − 4.330×age.
Basal Metabolic Rate is the number of calories your body needs at complete rest to maintain basic life functions like breathing and circulation.