We human beings are different both mentally and physically. What unites us above all, is the desire to be healthy and live a healthy life. Our health depends primarily on body weight. Whatever your goal is, losing weight or maintaining your weight, you need to determine how many calories you can consume daily without any risk.
This information is critical for those who, dieting. It is actually, your weight control tool.
In fact, all the necessary daily calorie calculation is based on the “BMR” (Basal Metabolic Rate) or “RMR” (Resting Metabolic Rate) of each of us. What is BMR? BMR is the basal metabolic rate, i.e. the amount of energy your body needs in an inactivity state. BMR depends on several factors such as age, height, weight, diet, your daily activity and muscle mass.Of course, that would be other factors such as genetics, which may considerably influence BMR. Meanwhile, your BMR is influenced by your daily activity, which can increase the amount of calories (TDEE) burned daily.
How to Estimate Your BMR Using the “Mifflin” Equation
Mifflin Equation is a simply and smart equation that can help you to figure out what is the value of your BMR (Basal Metabolic Rate).
This equation is determined by the following factors and the result will be Kcal/day.
– Weight – “W”
– Height – “H”
– Age – “A”
– “S” factor – for men = +5
– “S” factor – for women = -161
So, Mifflin equation looks like this:
1. In “kg” and “cm”:
For men: (10 x W) + (6.25 x H) – (5 x A) + 5
For women: (10 x W) + (6.25 x H) -161
2. In “lbs” and “inches”:
For men: (4.54 x W) + (15.875 x H) + 5
For women: (4.54 x W) + (15.875 x H) – 161
Determine Your Activity Level (TDEE)
Now you what is the value of your Basal Metabolic Rate or BMR, specifically how many calories your body burns daily in an inactivity state. You must consider the daily exercise on a typical duration of one week to find out your TDEE, i.e. the total amount of calories your body burn daily.
“TDEE = BMR x Activity Factor”
Activity Factor Examples:
– Little or no exercise = 1.2
– Light physical exercise = 1.375
– Moderate physical exercise = 1.55
– Hard physical exercise = 1.725
– Extremely hard physical exercise = 1.9
For example: A person with BMR = 1100 kcal/day and a moderate physical activity has a TDEE = 1705 Kcal/day.
Use Your TDEE to Figure Out How Many Calories to Consume Daily
It is very simple and obvious. Knowing the value of your TDEE, you can control your weight.
If you want to lose weight, you need to reduce the number of consumed calories below TDEE value.
If you want only, to maintain your weight, you need to consume a number of calories equal to the value of TDEE.
In conclusion, if you want to reduce your weight you need a reduction in daily calorie intake, and an increased of physical activity.