While several equations exist for calculating daily calorie requirements, the ADA (American Dietetic Association) found the Mifflin-St. Jeor equation to be the most accurate and is recommended by nutrition professionals. This equation is quite involved but our calculators makes it a snap.
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The example below depicts a 38 year old male who weighs 175 lb and is 6 ft tall, who is moderately active, would have the following automatic results (circled in red):
In order to maintain current weight, he would consume 2718 calories a day. To lose a pound a week, he would consume 2218 calories a day. To lose half a pound, he would consume 2468 calories per day.
At the bottom of the chart, it displays the daily PV meal (Main Protein and vegetable meal) and V-Plus meal (adding carbs to a meal, only seconds of vegetables) calorie requirements as described on our daily calorie requirements page. In this case, 2218 for maintenance, 1718 to lose one pound a week and 1968 to lose just half a pound a week. Now divide these results between the two meals as you wish.