Weight Loss. Finding Out Daily Calories Need

So, how to find out how much calories we need daily? There is another formula that is very useful for us to do that: BMR (Basal Metabolic Rate) Formula. But first, what is BMR? Roughly, BMR is the number of calories you burn if you stay in bed all day long . In other words, BMR is the calories we need to maintain our body weight.

Our BMR gradually decreasing over years as we age. That's why when we get older, we tend to get fatter and fatter if we still use the same eating pattern of our happy younger era. Not only that, our BMR will also decrease if we depriving our food in order to get weight loss.... a real foil to our intentions. But, thank goodness we can increase our BMR via regular routine of exercises to improve our health and fitness.

BMR formula for men:

• 66 + (6.23 * weight in pounds)+ (12.7 * height in inches) - (6.8 * age in year), or
• 66 + ( 13.7 * weight in kilos ) + ( 5 * height in cm ) - ( 6.8 x age in years )

BMR for women:

• 655 + ( 4.35 * weight in pounds ) + ( 4.7 * height in inches ) - ( 4.7 * age in years ), or
• 655 + ( 9.6 * weight in kilos ) + ( 1.8 * height in cm ) - ( 4.7 * age in years )

For a more precise result of calories needed to maintain your body weight, consider your activity level, too:

1. Sedentary (little or no exercise):

    Calories = BMR * 1.2

2. Lightly active (light exercise/sports 1-3 days/week):

    Calories = BMR * 1.375

3. Moderately active (moderate exercise/sports 3-5 days/week):

    Calories = BMR * 1.55

4. Very active (hard exercise/sports 6-7 days a week):

    Calories = BMR * 1.725

5. Extra active (very hard exercise/sports & physical job) :

    Calories =  BMR * 1.9

To lose fat, generally you can at least deduct 500 calories from that result for your daily calories intake. You can deduct more than 500 calories but never more than 1,000, especially if you have only small amount of weight to lose.