BMR 1,974 Calories per day
Your daily calorie requirements are: 1,974 calories per day.
Your BMR is 1,974 calories (or 8.265 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.
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.