BMR 1,909 Calories per day
Your daily calorie requirements are: 1,909 calories per day.
Your BMR is 1,909 calories (or 7.993 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.
Calorie needs to to Lose Weight
To lose weight, you need to reduce your caloric intake below your total daily calorie requirements indicated by your Basal Metabolic Rate + your activity level.
Putting yourself in a 500-calorie deficit per day should result in the lost of one pound (0.5 Kg) per week.
In order to keep the weight off, you want to lose it slowly. This will help you develop lasting lifestyle changes that will help ensure the weight stays off.
Calories required to Maintain Weight
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.
How Many Calories to Gain Weight
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.