Calculate BMR and Daily Calories Needed
BMR
The Basic Metabolic Rhythm is the calories that our body consumes at rest. If, for example, we do absolutely nothing all day. It differs from our daily caloric needs (weight maintenance calories)
Weight Maintenance Calories
It is our daily need for calories to maintain our body weight. It is calculated by multiplying the BMR by an activity level factor as shown in the table below.
Basic Metabolic Rate Calculation Type
The Harris-Benedict Basic Metabolic Rate (BMR) calculation equations as revised by Mifflin and St Jeor in 1990:
Men  | BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 |
Women  | BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 |
The Harris-Benedict Basic Metabolic Rate (BMR) calculation equations as revised by Mifflin and St Jeor in 1990:
- Men BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
For the imperial system (pounds, inches): you first have to convert your weight and height in kg and cm.
Weight Conversion:
If you are 120 pounds, you multiply your weight by 0.45359237
120 pounds equals 
0.45359237 x 120= 54,4kg
Height Conversion:
If you are 5’1:
first find your total inches (1 feet is 12 inches)
5’1 equals 5 *12 +1 right 61 inches.
Then convert inches to cm:
61 inches equals 61 * 2.54 = 154.94 cm
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Daily Maintenance Calories
Once we find the Basic Metabolic Rate, we use the Harris-Benedict formula to find out how many calories we need to eat per day to maintain our weight. Depending on the level of activity, we multiply the BMR by an activity factor to find our maintenance calories.
Activity-based maintenance calories:
- Minimum or No Exercise: (BMR x 1.2) kcal / day
- Light Exercise (30 minutes 1-3 times / week): (BMR x 1.375) kcal / day
- Moderate Exercise (45 minutes 3-5 days / week): (BMR x 1.55) kcal / day
- Very Intense Exercise (1 hour, 6-7 days / week): (BMR x 1.725) kcal / day
- Elite Athletes: Daily demanding workouts & weights 2-3 times / week: (BMR x 1.9) kcal / day
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