BMR 2,109 Calories per day
Your body will burn 2,109 calories each day if you engage in no activity.
This means that your body will burn 2,109 calories each day if you engage in no activity for the entire day.
The number of calories that your body requires per day in a resting state. It can vary from person to person and depends on your eating habits, body composition, and activity level.
The Basal Metabolic Rate is the amount of energy you need while resting in a temperature environment when your digestive system is inactive. In such a state, your energy will be used to maintain your vital organs.
The BMR decreases with age and increases with muscle mass.
2,109 Calories = 8.830 Kilojoules.
Calories required to Lose Weight
One you know your Basal Metabolic Rate (2,109) 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.
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.