Calculate Your Basic Metabolic Rate

To any individual seeking an improvement of their health, they often need more than just an exercise routine to be more efficient on their fitness journey. Without proper food intake which makes up 80% of weight transformation, they often have to adjust the duration of workout and the intensity of exercise routine.

So, how many calories should you eat a day whether you’re trying to maintain, lose, or gain weight? 

To add on, how do I even calculate my basal metabolic rate then? This often is not as accurate because it is hard to determine as the calories consumed by the body is different for everyone. They each have their own daily activities that add up energy consumed whether it’s a jog before work or simply walking to the workplace and for some workplaces, it is physically exhausting which in turn increases the calories consumption for the day.  To sum up, how many calories you should eat a day depends on your physical activity level, age, and sex. 

The simple logical math equation of wanting to lose weight, you need to eat fewer calories than your body burns. If you want to gain weight, you need to eat more calories than your body burns. 

How many calories should you eat a day to lose weight?

To lose weight, you will need to be in a caloric deficit. This means you need to eat less than what is required to maintain your weight. To create a deficit, you may increase physical activity by including moderate physical activity for at minimum 150 minutes a week and decreasing food intake. 

Weight loss per week Calorie deficit needed per day (on average)
0.5 Pound / 0.45kg250
1 pound / 0.9kg500
2 pound / 1.8kg1000

In general, targeting to lose about 0.45 to 1kg a week is considered healthy for most people.

The greater the deficit, the more rapid the weight loss. Kindly take note that restricting your calories to fewer than 1,200 a day is unfair to your body as it is hard to meet vitamin and mineral requirements. Furthermore, it can also slow down your metabolism and may result in getting sick and gaining the weight back. 

Calculating BMR 

The Harris-Benedict Equation is often used to estimate basal metabolic rate.

  1. Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
  2. Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

The term BMR is occasionally mentioned with RMR, which stands for “resting metabolic rate.” The difference between them is that BMR only measures basic processes of breathing, blood circulation, and temperature regulation in a completely resting state, RMR also includes energy expended by digestion and non-exercise daily movements, like getting dressed and lifting your fork to your mouth.

BMR and RMR numbers are similar enough to be interchangeable, but if you’re calculating your needs in order to gain or lose weight, pay attention to which number an equation calls for it.

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