Weight Loss- BMR

Weight Management

Calories requirement for adult males and females age- 18-30 years doing sedentary, moderate or heavy work…..

Body weight (Kg) Males Females
BMR Sedentary Heavy Moderate BMR Sedentary Heavy Moderate
35 960 1536 1824 2400
40 1225 1960 3063 2328 1030 1648 1957 2575
45 1300 2080 3250 2470 1100 1760 2090 2750
50 1370 2192 3425 2603 1170 1872 2223 2925
55 1445 2312 3612 2746 1240 1984 2356 3100
60 1515 2424 3788 2882 1310 2096 2489 3275
65 1590 2544 3975 3021 1380 2208 2622 3450
70 1660 2656 4150 3154 1450 2330 2755 3625
75 1755 2806 4388 3335
80-100 1850 3000 4500 3500
Gender Age 31 to 60 years Age 60 above
Activity BMR Activity
Body Weight BMR Sedentary Moderate Heavy Sedentary
Males 45 1325 2120 2518 3313 1040 1664
50 1380 2208 2622 3450 1105 1768
55 1435 2293 2727 3588 1170 1872
60 1485 2376 2822 3713 1235 1976
65 11540 2464 2926 3850 1265 2072
70 1695 2552 3031 2988 1360 2176
75 1700 2640 3135 4125 1425
Females 40 1120 1792 2128 2800 965 1544
45 1160 2856 2204 2900 1015 1624
50 1200 1920 2280 3000 1065
55 1240 1984 2356 3100 1115
60 1285 2056 2442 3213 1165
65 1325 2120 2518 3313 1215
70 1365 2184 2594 3413 1265

What is BMR?
Basal metabolic rate (BMR) is the total number of calories that your body needs to perform basic, life-sustaining functions.

How to Use BMR for Weight Loss
Now that you understand BMR you can use the number to help you lose weight. Your basal metabolic rate combined with two other factors can give you an idea of the total number of calories you burn each day.
Total Calories Burned Each Day
Basal metabolic rate: 60-75% of total calories burned each day
Non-exercise movement and exercise (Activity thermogenesis) 15-30% of total calories burned each day
Calories burned from eating and digestion (Thermic effect of food) 10% of total calories burned each day
If you can burn more calories than you eat, you will create a calorie deficit. A calorie deficit of 500-1000 calories per day should result in a 1-2 pound or 1 kg weight loss per week.

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