Calculating BMR and Daily Energy Expenditure

Resting Metabolic Rate (RMR) and Basal Metabolic Rate (BMR) are measures of resting energy expenditure, representing the minimum amount of energy required to keep your body functioning, including the heart, lungs and temperature regulation. Described here are equations for estimating BMR - see also information about the direct measure of BMR and RMR. By multiplying BMR by an activity factor, you can determine how many calories are required each day to maintain body weight based on your daily activity level.

men: kcal/day = (13.75 x Wt) + (5 x Ht) - (6.76 x Age) + 66
women: kcal/day = (9.56 x Wt) + (1.85 x Ht) - (4.68 x Age) + 655

Exercise Level Details Calorie Calculation (Daily Needs)
Little to no exercise   BMR x 1.2
Light exercise 1-3 days per week BMR x 1.375
Moderate exercise 3-5 days per week BMR x 1.55
Heavy exercise 6-7 days per week BMR x 1.725
Very heavy exercise twice per day, extra heavy workouts BMR x 1.9

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