Substance:
The food we eat plays an important role in how we feel and how we look but also the number of calories is such an important rule to follow as well so we know how many calories we need to consume to meet our goal whether our goal is maintaining, losing or gaining weight.
BMR:
This is the short name of (basal metabolic rate) which is the amount of energy your body burns at rest on a daily basis. In other words: It is the number of calories needed to keep our body functioning while we are not doing any physical activities, for example reading a book, watching the TV or even just breathing.
Knowing our Basal Metabolic Rate is quite important whether we want to maintain our weight, lose weight, or gain weight. BMR can help pinpoint what the number of calories we should eat to meet our goals.
How to Calculate BMR:
Formula 1
BMR FOR MEN = 66.47 +(13.75 x weight kg) + (5.003 x height cm ) – (6.755 x age )
Formula 2
BMR FOR WOMEN = 655.1 + (9.563 x wight kg) + (1.85 x height cm) _ (4.676 x age)
Once we calculate our BMR, then we put it into another formula, that calculates our total calorie intake that needed to maintain our current weight.
- Little/no exercise: BMR x 1.2 = Total Calorie Need
- Light exercise: BMR x 1.375 = Total Calorie Need
- Moderate exercise (3-5 days/wk): BMR x 1.55 = Total Calorie Need
- Very active (6-7 days/wk): BMR x 1.725 = Total Calorie Need
- Extra active (very active & physical job): BMR x 1.9 = Total Calorie Need
Now We Can Easily Figure Out How Many Calories We Need to Consume Each Day Depending on Our Goal:
- To lose weight: our calories intake should be less than the calories we burn.
- To maintain weight: our calories intake should be the same calories we burn.
- To gain weight: our calories intake should be more than the calories we burn.
