BMR 1,427 Calories per day

One you know your Basal Metabolic Rate (1,427) and the number of calories you burn for your activity level, you can improve your weight-loss efforts by setting a lower daily calorie-intake limit and crafting a plan for increasing your physical activity.

If you want to lose weight, you have to consume fewer calories than you burn with your activity level

One pound (0.5 Kg) of body fat is approximately 3500 calories, so to lose one pound per week, you might decrease your required calories by 500 per day.

This calculation gives you the number of calories you burn in one day at your current level of activity. In other words, this is the number of calories it takes to stay at the weight you are if you don’t change anything.

If your activity level is sedentary (Little or no exercise and desk job), you need to multiply your BMR by 1.2, Lightly Active (Light exercise or sports 1-3 days a week) x 1.375, Moderately Active (Moderate exercise or sports 3-5 days a week ) x1.55 , Very Active (Hard exercise or sports 6-7 days a week) x1.725, and Extremely Active (Hard daily exercise or sports and physical job) x1.9.

If you ingest more calories than you expend, you will gain weight regardless of the types of calories you ingest.

To gain 1 pound of body weight (0.5 Kg) a week, you must increase your caloric intake by 3,500 calories per week (+500/day).

A steady, gradual weight gain is an easier adjustment for your body, making it safer for you.