Weight control: how to calculate your daily calorie intake with a sedentary lifestyle and mental workload?

Many IT professionals mistakenly believe that intensive mental work requires a large number of calories. The brain does consume a lot of energy, but the body's overall energy expenditure while sitting at a computer remains quite low. Therefore, calculating your calorie norm should start with an honest assessment of your physical activity.

To accurately determine your basal metabolic rate, it is best to use modern formulas, such as the Mifflin-St Jeor equation. The resulting figure is multiplied by a physical activity coefficient, which for office workers is almost always at the minimum level.

Do not forget that calculations are only a starting point. Monitor your weight changes for two weeks and, if necessary, adjust the calorie content of your diet up or down.