Contents:
- Medical Video: How to Calculate the Daily Calorie Deficit for Maximum Fat Loss : Nutrition Advice
- What is BMR?
- How do you calculate BMR?
- BMR calculator to calculate minimum calorie requirements
- What do you know about BMR?
Medical Video: How to Calculate the Daily Calorie Deficit for Maximum Fat Loss : Nutrition Advice
Do you know how many calories you need to consume each day? Did you know that your body still needs calories or energy, even if you don't do any activities? This is called the basal metabolic rate (AMB) or better known as basal metabolic rate (BMR). To find out about BMR, how to calculate BMR, etc., you should refer to the following explanation.
What is BMR?
BMR or basal metabolic rate is the calorie requirement that your body needs to carry out its basal activities. When you sleep or sit and do not do any activity, the body continues its activities, such as pumping the heart, digesting food, breathing, repairing body cells, removing toxins in the body, maintaining body temperature, and so on.
So, it's wrong if you don't eat anything or eat very little when you want to lose weight. Because, however, the body still needs calories from food to perform its various functions. If you want to lose weight, do a diet in a good way, still pay attention to your body's needs.
How do you calculate BMR?
By calculating your BMR, you can find out how few calories your body needs to carry out its activities. That way, you can reduce your calorie intake without affecting your body's work and health.
BMR for each person depends on age, gender, weight, and height. Therefore, the BMR of each person is different. To find out your BMR, you can calculate it using Harris-Benedict formula. This BMR formula is distinguished between men and women.
Male BMR = 66 + (13.7 x weight) + (5x height) - (6.8 x age)
Female BMR = 655 + (9.6 x body weight) + (1.8x height) - (4.7 x age)
Information:
- Weight in kilograms (kg)
- Height in centimeters (cm)
If you multiply your BMR by a physical activity factor, you will get a total your daily calorie needs. The following are factors for physical activity:
- Very rarely exercise, multiply the BMR by 1.2
- Rarely exercise (1-3 days / week), multiply BMR by 1,375
- Normal exercise (3-5 days / week), multiply the BMR by 1.55
- Frequent exercise (6-7 days / week), multiply the BMR by 1,725
- Very often exercise (every day can be twice a day), multiply the BMR by 1.9
BMR calculator to calculate minimum calorie requirements
BMR is just the number of caloriesminimal what your body needs to be able to move vital organs. But every day, you need to consume food and drinks with more calories than that, because you also need energy to move, walk, think, and a number of other physical activities carried out on a daily basis.
Therefore, you can use the Daily Needs Calculator to calculate your BMR, as well as the total number of calories you need every day. You can use the BMR calculator and calorie needs by clicking on the image below:
What do you know about BMR?
Knowing BMR is certainly useful to find out how many calories you should consume in a day. You can adjust to your weight. If you have excess weight, knowing BMR can certainly make it easier for you to limit your calorie intake per day, resulting in weight loss. However, if you are underweight, you can add your calories, so that more energy is stored in the body and weight gain will occur.
To lose weight, you need to set your daily calorie limit. You must reduce your calorie intake below your daily caloric needs (based on BMR x factor of physical activity). You can start by reducing 300 calories from your total daily calorie needs, then increasing it to 500 calories per day. Reducing your calorie intake by 500 calories under recommendations can help you lose 0.5-1 kg per week. Don't forget also to exercise so that more calories are burned by the body.
You need to know, the following is the number of calories burned by the body every day.
- To do basal metabolism (BMR), the body burns calories as much as 60-75% of the total calories burned every day
- To carry out thermogenesis activities (exercise and body movements), the body burns calories as much as 15-30% of the total calories burned every day
- To digest food, the body burns calories as much as 10% of the total calories burned every day
