How Many Calories Do You Need? Find Out with a BMR Calculator.
Basal Metabolic Rate is the minimal caloric requirement needed to sustain life in a resting individual. Therefore your Basal Metabolic Rate is the number of calories you'd burn if you slept all day.
BMR Calculator
|
Here is a BMR calculator for you to easily work out your basal metabolic rate. Just click on the download button to install this calculator.
|
|
Once you have your BMR, calculate your total daily energy expenditure (TDEE) by multiplying your BMR by your activity multiplier using the chart below. You will then know how many calories your body needs.
Activity Multiplier
- Sedentary = BMR X 1.2 (little or no exercise, desk job)
- Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
- Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
- Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
- Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Now that you know your BMR and TDEE, should you decide to lose, gain or maintain your current weight, you just have to adjust your calorie intake accordingly. To find out more about the calories in food, and work out what you can or should not eat, please feel free to refer to some of the articles below.
