| Calorie is the measurement of energy. Every human | | | | You are 5'8" tall (177 cm) |
| being needs a certain amount of calories to survive. | | | | You are 154 lbs (70 kgs) |
| Calories play a vital role in determining the body weight | | | | Your BMR = 66 + 959 + 885 - 204 = 1706 calories per |
| of an individual. People strive hard to lose weight by | | | | day |
| consuming fewer calories. But there is no need to try | | | | Now you know your BMR, but BMR does not include |
| anything hard; you can achieve weight loss just by | | | | the amount of calorie from activity level. You have to |
| understanding your daily calorie need and how much | | | | determine your total energy expenditure (amount of |
| calorie you intake every day. You need to get an idea | | | | calories you burn every day) by multiplying BMR with |
| of your daily food requirement based on your lifestyle | | | | different activity levels. |
| and eating habits. | | | | There are several activity levels as follows: |
| It is recommended to take 1200 to 1500 calories per | | | | Sedentary |
| day to lose weight. This amount of calorie intake is | | | | - No exercise or no physical activity involved. This is |
| very much necessary to maintain a healthy body and | | | | calculated as BMR x 1.2 |
| it works well for weight loss. You may continue this | | | | Lightly active |
| diet plan for few months but it becomes really difficult | | | | - Very light exercise. This is calculated as BMR x 1.375 |
| to follow the procedure forever. The only key is to | | | | Moderately active |
| maintain take highly nutritious foods and maintain a | | | | - Moderate exercise. This is calculated as BMR x 1.55 |
| healthy diet. | | | | Very active |
| People never eat the same amount of calories they | | | | -- Hard core exercise. This is calculated as BMR x |
| burn. They may have fewer calories because of not | | | | 1.725 |
| eating enough or more calories by eating too much. If | | | | Extremely active |
| you really want to lose weight, try to eat less calories | | | | -- Involved in sports, hard daily work outs etc. This is |
| that you burn so that your body will burn stored fat | | | | calculated as BMR x 1.9 |
| resulting in weight loss. If you wish to maintain your | | | | Now as per the above example, your BMR is 1706 |
| weight, try to figure out the amount of calorie you can | | | | calories per day. If your activity level is "Moderately |
| burn and eat the same amount every day. | | | | active", Your Total Energy expenditure is calculated as |
| Estimate your Daily Energy requirements | | | | 1.55 x 1706 = 2644.3 calories per day. |
| The calorie calculator helps you to understand how | | | | Katch-McArdle formula: |
| many calories you need each day. You can find | | | | This calculates BMR based on lean body Mass and |
| calorie calculators online and make use of them to | | | | hence it is more accurate. This doesn't have separate |
| estimate your daily calorie needs. You need to burn | | | | formulas for Men and Women. |
| the extra calories to lose weight. | | | | BMR = 370 + (21.6 X Lean Mass in KG) |
| Calculate your Basal Metabolic Rate (BMR) | | | | ** This formula applies to both Men and Women*** |
| BMR is very important in determining the amount of | | | | For Example, |
| calories you need to maintain, lose or gain weight. It | | | | You are a male, |
| helps in estimating overall metabolic rate and is usually | | | | You are 30 years old |
| determined by various factors like genetics, gender, | | | | You are 5'8" tall (177 cm) |
| age, height, weight and your physical activity level. | | | | You are 154 lbs (70 kgs) |
| The very simple formulae for calculating BMR is to | | | | Your BMR = 370 + (21.6 X 70) = 1882 calories per day |
| multiply your total body weight by 10. For example, if | | | | Multiply the activity level factor with BMR to determine |
| your weight is 120 lbs, your BMR is 1200 calories per | | | | Total Energy expenditure |
| day. | | | | If your activity level is "Moderately active", Your Total |
| There are some other formulas as well to calculate | | | | Energy Expenditure is 1.55 x 1882 = 2917.1 calories per |
| BMR | | | | day. |
| Harris - Benedict formula: | | | | Activity diary |
| This calculates BMR based on total body weight, | | | | Use an activity diary to track your weight loss |
| height, age and gender. But, this formula may | | | | program results. Keep a goal and monitor the results |
| underestimate the daily calorie needs for highly | | | | periodically. As an example, If you are 75 kgs (approx |
| muscular people and it may over estimate calorie | | | | 165.3 lbs) in June month and you want to shed 10 kgs |
| needs for over fat people. | | | | (approx 22 lbs) in 2 months (i.e., by August), track the |
| The standard formula to calculate BMR for men is | | | | progress of your goal in activity diary. Make a note of |
| BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X | | | | all the activities you do during this period. Include the |
| age in years) | | | | details of food you eat, drink, exercise etc and analyse |
| The standard formula to calculate BMR for women is | | | | the results every week. You can definitely feel the |
| BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 | | | | difference in two months. Activity diary is very useful |
| X age in years) | | | | for weight management. |
| For Example, | | | | Do not hurt yourself to burn the calories that are |
| You are a male, | | | | already stored in your body. Practise light exercises |
| You are 30 years old | | | | like jogging, walking etc to burn extra fat. |