Daily calorie allowance
BMR (basal metabolic rate) is the basal metabolic rate The value determines the amount of calories (energy) required for the proper functioning of the body: breathing, gastrointestinal function, blood circulation, thermoregulation, nervous system function, etc.
BMR (basal metabolic rate).
The formula was discovered in 1919. It is the first formula based on scientific work in human basal metabolism.
Mifflin-San Giora formula
The formula was discovered in 1990. The principle is similar to the Harris-Benedict formula, but the coefficients have been significantly changed. The American Dietetic Association recognizes the Mifflin-San Gera formula as the most accurate among similar ones.
An adjustment for physical activity
These formulas define a baseline calorie level. The body's actual caloric needs depend on physical activity:
|1. Minimal activity
Low activity lifestyle with no exertion
|BMR * 1.2|
|2. Low activity
Low physical activity or irregular exercise
|BMR * 1.375|
|3. Average activity
Average physical activity or regular exercise
|BMR * 1.55|
|4. High activity
High physical activity or vigorous training
|BMR * 1.725|
|5. extreme activity
Athletes, extreme physical activity
|BMR * 1.9|
Use Calorie Calculation
You need to calculate your body's actual caloric needs, given your level of physical activity. The rest is easy:
- Lose weight - consume fewer calories than calculated
- Gain (gain weight) - consume more calories than estimated
- Save weight - consume calories as calculated