Estimate your Daily energy requirements
The calorie calculator helps you to realise how many calories you need everyday. You’ll find calorie calculators online and make use of them to guesstimate your daily calorie wishes. You want to burn the additional calories to get rid of the weight.
Figure out your fundamental metabolic rate ( BMR )
BMR is exceedingly important in determining the quantity of calories you need to maintain, lose or put on weight. It helps in estimating overall metabolic rate and is usually set by assorted factors like genetics, gender, age, height, weight and your exercise level.
The straightforward formulae for working out BMR is to multiply your total body weight by 10. For instance, if your weight is 120 lbs, your BMR is 1200 calories every day.
There are some other formulas as well to work out BMR
Harris – Benedict formula :
This figures out BMR based on total body weight, height, age and sex. However this formula may underestimate the daily calorie desires for highly muscled folks and it may over estimate calorie wishes for over fat folk.
The standard formula to work out BMR for men is
BMR = 66 + ( 13.7 X wt in kg ) + ( 5 X ht in cm ) – ( 6.8 X age in years )
The standard formula to work out BMR for girls is
BMR = 655 + ( 9.6 X wt in kg ) + ( 1.8 X ht in cm ) – ( 4.7 X age in years )
You’re a male,
You are thirty years old
You are 5’8 ” tall ( 177 cm )
You are 154 lbs ( 70 kgs )
Your BMR = 66 + 959 + 885 – 204 = 1706 calories every day
Now you know your BMR, but BMR does not include the amount of calorie from activity level. You have to establish your total energy spending ( amount of calories that you use up every day ) by multiplying BMR with different activity levels.
There are several activity levels as the following :
- No exercise or no exercise concerned. This is calculated as BMR x 1.2
- Extremely light exercise. This is worked out as BMR x 1.375
This is a method which can make your physique lose fat easily and efficiently how many calories should i eat a day. Some more tips which can make this possible are here how many calories do i need to lose weight
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