How many calories do we burn per day, that is, how many calories do we consume so that the weight does not change? To find out, you need to calculate your BMR and TMR. The formula is really simple.
Every day, a number of energetic processes take place in your body. Some of these involve the breakdown of compounds supplied by food and the synthesis of compounds such as hormones and enzymes.
All synthesis processes require energy generated during combustion. All these biochemical changes are called metabolism. Knowing the number of calories you burn per day will help you know how many calories you need to provide with your meals.
How to calculate the basal metabolic rate?
To know your metabolism, you need to calculate 2 values. The Basal Metabolic Rate (BMR), and the Secondary Metabolic Rate, which consist of the thermal effect of food and the amount of energy used during daily activities (each movement).
How to calculate BMR – Basal Metabolic Rate?
The easiest way to calculate BMR is to multiply your body weight in kg by 24 hours:
BMR / day = 1 kcal * 24h * body weight (kg)
For example, the BMR for a person weighing 60 kg is 1440 kcal. This means that this is the number of calories his body uses for basic life processes:
- heart work,
- digestive system,
- nervous system,
- blood circulation,
- increase and maintain a constant body temperature.
The basal metabolic rate is calculated for an organism functioning in the so-called neutral conditions (optimal temperature and humidity, good health, no stress, etc.).
- The BMR increases in winter, summer, during pregnancy, illness, or in states of stress.
- BMR decreases in a state of malnutrition and starvation, which is why it is so important to maintain a constant BMR level while losing weight.
- Starvation lowers the metabolic rate and you burn off unnecessary pounds more slowly.
Activities such as walking, carrying, cleaning and even singing and drawing are energy expenditures for your body. The more activity you do, the higher your metabolism is at the base.
- during one hour of sleep, a 60 kg person consumes 56 kcal,
- while walking fast, about 171-240 kcal,
- you burn about 500 kcal during 1 hour of cycling.
How many calories do you burn per day?
Simply multiply the BRM by the physical activity coefficient to find out how many calories you burn on average throughout the day.
How to calculate the TMR – Total Metabolic Rate?
To help determine total metabolism, physical activity coefficients are used, which are:
- 1.4-1.5 – for people with low physical activity,
- 1.7 – for people with moderate physical activity,
- 2.0 – for people with high physical activity.
TMR / day = [1 kcal * 24h * body weight (kg)] * physical activity coefficient
For example, a moderately active person, weighing 60 kg, burns 2448 kcal per day. This is his TMR or total metabolism.
TMR / day = 24h * 60kg * 1,7 = 2448 kcal