Estimate your Daily energy needs
The calorie calculator helps you to grasp how many calories you want every day. You’ll find calorie calculators online and utilize them to estimate your daily calorie needs . You need to burn the additional calories to lose weight.
Figure out your basal metabolic rate ( BMR )
BMR is very important in determining the amount of calories you want to maintain, lose or put on weight. It helps in estimating overall metabolism and is usually decided by assorted factors like genetics, sex, age, height, weight and your activity level.
The very easy formulae for figuring out BMR is to multiply your total body weight by 10. As an example, 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 totally on total body weight, height, age and gender. However this formula may put down the daily calorie desires for highly muscled folks and it may over guess calorie wants for over fat people.
The standard formula to calculate 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 calculate BMR for women 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 are a male,
You are 30 years of age
You are 5’8 ” tall ( 177 cm )
You are 154 lbs ( seventy kgs )
Your BMR = 66 + 959 + 885 – 204 = 1706 calories every day
Now you know your BMR, but BMR doesn’t include the amount of calorie from activity level. You’ve got to determine your total energy expenditure ( quantity of calories you use up each day ) by multiplying BMR with different activity levels.
There are many activity levels as follows :
Sedentary
– No exercise or no exercise concerned. This is calculated as BMR x 1.2
Lightly active
– Extra-ordinarily light exercise. This is figured out as BMR x 1.375
This is a way which can make your physique lose weight 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