BMR 2,499 Calories per day
Your body will burn 2,499 calories per day if you stay in bed all day.
Your body uses energy no matter what you are doing, even when sleeping.
Your Basal Metabolic Rate is the number of calories you would burn if you stayed in bed all day. Your body uses approximately, 2,499 Calories per day (10 Kilojoules / day).
The Basal Metabolic Rate is measured under very restrictive circumstances while awake.
An accurate BMR measurement requires that a person’s sympathetic nervous system is inactive, which means the person must be completely rested.
Calories required to Lose Weight
One you know your Basal Metabolic Rate (2,499) 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.
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).
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.