How much should you eat in a day?

There are three main factors that determine your body's energy expenditure. The BMR, or the Basal Metabolic Rate, is the body's energy expenditure while you are at rest, about 60%-70% your bodies calories burned. BMR includes activities such as, respiration, heart beat, and maintaining your body's temperature, all important things. It is the minimum amount of calories needed to sustain life. To determine your BMR, multiple your body weight by 10 and add it to twice your body weight for the average adult male. For a teenager, you should multiple your weight by a bit more, like 12. For the average adult female on the other hand, you multiple your body weight by 10 and then add the body weight to that number, same as the males. Secondly, you have to add how many calories you expend in physical activities. To do this, you simply look up all sports you are doing, and there should be calculators out there that will tell you how many calories you expend doing these sports. Then lastly, it is the thermic effect of food, which is how much energy your body uses in order to digest food. The body has to increase its output of energy in order to digest the food. To get this number, you simply find the total number of calories you have eaten in a day, and multiplying it 10%. When you add these all together, you will get the number of calories you should be getting in a day to stay healthy. Note that this is the minimal amount that you should be getting to provide your necessary energy for your BMR, physical activites, and thermic effect of the food you eat.