subject: How Many Calories Do I Need To Lose Weight? [print this page] Guess your Daily energy requirements Guess your Daily energy requirements
The calorie calculator helps you to understand how many calories you want everyday. You'll find calorie calculators online and utilize them to guess your daily calorie needs . You need to burn the additional calories to get rid of the weight.
Calculate your fundamental metabolism ( BMR )
BMR is very important in determining the quantity of calories you want to maintain, lose or put on weight. It provides help in guesstimating overall metabolic rate and is usually set by assorted factors like genetics, gender, age, height, weight and your exercise level.
The simple 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 per day.
There are some other formulas as well to calculate BMR
Harris - Benedict formula :
This works out BMR based mostly on total body weight, height, age and sex. this formula may undervalue the daily calorie wants for highly muscle-bound folks and it may over estimate calorie wants for over fat people.
The standard formula to calculate BMR for men is
BMR = 66 + ( 13.7 X wt in kg ) + ( five X ht in cm ) - ( 6.8 X age in years )
The standard formula to calculate BMR for ladies is
BMR = 655 + ( 9.6 X wt in kg ) + ( 1.8 X ht in cm ) - ( 4.7 X age in years )
As an example,
You're a male,
You are 30 years old
You are 5'8 " tall ( 177 cm )
You are 154 lbs ( seventy kgs )
Your BMR = 66 + 959 + 885 - 204 = 1706 calories per day
Now you know your BMR, but BMR doesn't include the amount of calorie from activity level. You have to define your total energy expenditure ( quantity of calories that you use up each day ) by multiplying BMR with different activity levels.
There are several activity levels as the following :
Inactive
- No exercise or no activity concerned. This is worked out as BMR x 1.2
Gently active
- Extra-ordinarily light exercise. This is worked out as BMR x 1.375
by: Benton Breadlei
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