Most experts agree that the following formula works as a baseline for determining daily caloric needs.
Body weight X 12
= weight loss
Body weight X 14 = maintenance
(neither losing nor gaining weight)
Obviously, this is only a starting point. No two people have the same metabolism or activity level, but this simple formula does provide an adequate place to begin.
So, for example
let’s use a 150-pound person who wants to lose body fat.
150X12=1800 calories
Now you simply need
to divide your total calories by the number of meals you intend to eat.
1800/5=360
calories at each meal
This is a simple way to ensure that you don’t eat 80% of your calories by lunchtime or only 42% by bedtime.