When trying to lose or gain weight, or even start a healthier lifestyle, it is important to know how many calories your body needs to burn per day. Then you can decide how to increase or decrease the number of calories you consume, and what exercises you perform
Basal Metabolic Rate
. Your Basal Metabolic Rate, or BMR, the amount of calories or energy your body needs to maintain the basic functioning of your body works. This includes pumping heart, breathing and other body functions.
How to Calculate BMR
BMR is based on your age, sex and weight, and can be determined by the following formulas:
Age 10-17 17.5 x (body weight in kg) + 651
Age 18-29: 15.3 x (body weight in kg) + 679
Age 30-59: 11.6 x (body weight in kg) + 879
Age> 60: 13.5 x (body weight in kg) + 487
Age 10-17: 12.2 x (body weight in kg) + 746
Age 18 -29: 14.7 x (body weight in kg) + 496
Age 30-59: 8.7 x (body weight in kg) + 829
Age 60> 10. 5 x (body weight in kg) + 596
For example if you are a 24 year old male weighing 79 3kg, would your BMR will be about 1892 calories per day. You should note that this is just the amount of calories burned for your body works, this does not include physical activities such as walking, eating, exercising, etc.
A person who is more physically active than another will burn more calories throughout the day. Added your BMR, the amount of calories you burn while dong physical activities throughout the day.
It’s a simple formula to determine approximately how many calories you can burn extra one day, based on your activities throughout the day.
If you are very inactive, multiply your BMR by 1.4. You may ask, why are we adding calories if someone is so inactive. Well, even if you are not necessarily exercising you move around during the day that does not expend calories, although it does not seem like you are.
If you live a sedentary lifestyle, multiple your BMR by 1. 5.
If you are moderately active at work or participate in a moderately active activity throughout the day, adding 0.1 to multiplication for each activity. For example, if you move boxes around on the job, and you go around the block a few times at night, you would multiply your BMR by 1.7 (1.5 + 0.1 + 0.1).
Doing very strenuous activities? Add 0.2 for each activity.
Thermic effect of Food
thermic effect of food, or TEF, is defined as an increase in metabolism during the digestion of food, according to Clinical Nutrition Research Unit at the Vanderbilt University. While your body is digested it is expending more calories, causing your BMR to shift. Of course, some foods are harder to digest than others. Dietary fat is the easiest to digest, while carbohydrates and proteins are the hardest.
If you add calories every time you eat food, however, a 100-calorie snack really increase calorie intake by only 70 calories, because of the calories used to digest food.
Being sick is another thing that can affect the number of calories you need in a day. To fight bacteria and viruses in your body, you will burn more energy, or calories, than you would on normal days. This is why so many people lose weight when they are sick, they are expending more calories, and they most likely do not eat enough to cover the extra calories are burned.