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Daily calorie allowance
Algorithm:
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).
Harris-Benedict formula
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
