How many calories bmi

The daily calorie intake calculator estimates your daily calories requirements in order to maintain, lose or gain weigh based on your BMR weight, height, age and gender and physical exercise level. BMR Basal Metabolic Rate represents an estimate of calories burned while resting and it is measured in kilo joules per hour per kilogram of body mass.

A restful state refers to the energy sufficient only for the functioning of the vital organs: the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, brain and skin.

The referenced formulas used to calculate the daily calorie expenditure based on physical activity levels are listed below along with a section on calories burned based on specific physical activity type.

The 7 Day zig-zag provides a suggestion for daily calories that will keep your body guessing — and increase your chances of continual weight loss. It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels.

Health authorities do set some baselines — these are calories per day for women, and calories per day for men. Or someone who is tall, muscular, and exercises a lot? Try not to lower your calorie intake by more than calories below maintenance. Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect. Try to gradually lower calories. A sudden drop such as calories or more can cause your metabolism to slow.

Learn to eat slowly — research shows that faster eaters are heavier people 1. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns. As your exercise level was already factored into the equation, there is NO NEED to subtract calories burned by exercise. For you this could mean a brisk walk, for others it could be a slow jog. It could be a session of weight-bearing exercises. Intense exercise can be defined as an hour of elevated heart rate however intense workouts such as a series of body weight exercises or heavy weights with little or no breaks are considered intense even when only a shorter duration.

Estimating your exercise can be very arbitrary. If in doubt — underestimate. We all tend to overestimate how much exercise we do. Have a play with our calories burned tool to see how different exercises compare.

You can lose weight without exercise, but do aim to include exercise in your lifestyle change: it maintains muscle when under calorie deficit, and is great for your heart and mental state. Most people lose muscle mass when restricting calories. It takes effort to maintain muscle tone — and is even more tricky actually building muscle while losing fat hint: a comprehensive workout plan is needed.

See the Calorie Needs Guide for a complete explanation. You have JavaScript disabled on your browser. The University of Washington estimates that eating about 10 calories per pound of your ideal body weight can help you reach your weight loss goal. The trick to gaining weight healthfully is to increase muscle by exercising regularly — especially resistance training — and boost calories from nutritious foods.

The Academy of Nutrition and Dietetics recommends eating an extra calories per day to gain lean body mass. To avoid feeling too full or bloated when eating more food, get your extra calories from high-calorie, nutrient-dense foods, such as nuts, seeds, peanut butter, hummus, avocados or vegetable oils. Erin Coleman is a registered and licensed dietitian.

She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.