BMR 1,774 Calories per day
Your daily calorie requirements are: 1,774 calories per day.
Your BMR is 1,774 calories (or 7.427 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.
How Many Calories to Maintain Weight
Even the most sedentary person will burn more calories than BMR just by smiling, laughing or fidgeting.
If order to calculate how many calories your body uses in any given day, you need to factor in your activity level.
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor: Sedentary (BMRx1.2), Lightly active (x1.375), Moderately active (x1.55), Very active (x1.725), Extremely active (x1.9).
Calorie needs to Gain Weight
To gain weight, you need to take more calories than your total energy needs.
If you eat more calories than your body metabolism needs for your activity level, you will gain weight.
There are 3,500 calories in every pound of body fat (0.5 Kg). So, if you eat 500 calories more a day than your body needs, you will gain one pound every week.