How can you approximate the number of calories required to keep you in energy balance?

To approximate the number of calories required to maintain energy balance, you can use the Basal Metabolic Rate (BMR) as a starting point, which estimates the calories your body needs at rest based on factors like age, sex, weight, and height. Then, multiply your BMR by an activity factor that reflects your daily physical activity level (sedentary, lightly active, moderately active, or very active) to find your Total Daily Energy Expenditure (TDEE). This TDEE gives you a rough estimate of the calories needed to stay in energy balance. Adjustments can be made based on weight changes and specific health goals.