Your Basal Metabolic Rate (BMR) can be calculated

In order to lose one kilo in weight, around 7,000 calories must be either reduced or worked off.  But how many calories does a person actually need?  The amount, which everyone should be aware of, is known as the basal metabolic rate (BMR).  This is the amount of energy the body needs in order to function properly when resting.

It is possible to calculate your basal metabolic rate.  The Harris Benedict Formula is the method generally accepted by nutritional medicine:

For men:

Basal metabolic rate [kcal/24 h] = 66.47 + (13.7 × body weight [kg]) + (5 × height [cm]) − (6.8 × age [years])

For women:
Basal metabolic rate [kcal/24 h] = 655.1 + (9.6 × body weight [kg]) + (1.8 × height [cm]) − (4.7 × age [years])

These gender-specific formulae differ so considerably because the basal metabolic rate in men is affected much more by physical stature, and the muscle mass that depends on it.

Our service: Calculate your personal basal metabolic rate here

Calculate your Basal Metabolic Rate now

The result shows how high the energy consumption of a person, without doing any exercise, is determined.  In order to work out the actual calorie requirement, the calculated BMR is multiplied by a so-called PAL value (Physical Activity Level).  This averages between 1.2 when lying or sitting, to over 6 during strenuous physical work, such as in heavy industry.  When working in an office, the activity factor ranges from 1.3 to 1.6.

If you have worked out your actual energy requirement, you can plan more easily whether you want to lose or put on weight, or just maintain your weight.  If you take in more energy than you use, you’ll put on weight.  This is also true for low-carb and low-fat diets, irrespective of the type of nutrition.  With a background knowledge of your own energy requirements and calorific value of your food, planning a diet is easy.  Athletes should also bear in mind how many calories they are burning.  In other words, if you don’t do any sport, you should envision how many calories you could burn through exercise, or how much pain you’ll have to put yourself through to burn those 7,000 calories needed to lose that one kilo of body weight.