BMR 2,500 Calories per day
Your body will burn 2,500 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, 2,500 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 (2,500) 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.
Calories required to Gain Weight
If you want to gain body weight, you need to consume more calories than you burn.
One pound (0.5 Kg) of body weight is roughly equivalent to 3500 calories, so eating and extra 500 calories per day will cause you to gain one pound a week.
If you increase your calories to gain weight then gradually increase your level of physical exercise in order to maintain or increase your level of body mass.