BMR 1,730 Calories per day
Your daily calorie requirements are: 1,730 calories per day.
Your BMR is 1,730 calories (or 7.243 Kilojoules). It’s the minimum number of calories your body needs to sustain vital functions such as digesting, breathing, and keep your heart working. You can use your BMR calculation along with your activity level and calorie intake to help determine how many calories you need to lose or gain weight.
The BMR formula takes several variables like height, weight, age and gender to calculate your calorie needs as if you did not do any exercise. Your Basal Metabolic Rate is the number of calories required to keep your body functioning at rest, also known as your metabolism.
How Many Calories to Lose Weight
If you are trying to lose weight, then you need to reduce your calories. You can do this by consuming (eating) fewer calories, or increasing your activity to burn more calories, or a combination of both.
At 1000 calorie reduction, this would be 2 pounds (1 Kg) per week of weight loss. We recommend that you try to lose 1 or 2 pounts a week and no more. Studies have shown that a quicker weight loss often leads to additional weight gain one the diet is done.
Calorie needs to Maintain Weight
Once you have determined your BMR (1,730), you can multiply this number by the activity level that most suits your lifestyle, to determine the appropriate number of calories you need to consume to maintain your weight.
The more active you are the more calories you will require. This is because you are already burning the calories you need in order to sustain life.
Calories required to Gain Weight
If you want to gain body weight, you need to consume more calories than you burn.
One pound (0.5 Kg) of body weight is roughly equivalent to 3500 calories, so eating and extra 500 calories per day will cause you to gain one pound a week.
If you increase your calories to gain weight then gradually increase your level of physical exercise in order to maintain or increase your level of body mass.