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Calculate Your Daily Energy Requirement (DER) »


BMR (Basal Metabolic Rate) + AMR(Active Metabolic Rate) = DER
     
Feet to Inches Conversion Chart
4'10=58" 5'2=62" 5'6=66" 5'10=70" 6'2=74" 6'6=78"
4'11=59" 5'3=63" 5'7=67" 5'11=71" 6'3=75" 6'7=79"
5'1 =61" 5'5=65" 5'9=69" 6'1=73" 6'5=77" 6'9=81"
BMR(Basal Metabolic Rate)

 

1 pound = 0.45359237 kilograms

Physical characteristics
Age in years (yrs)
Weight in pounds (lbs)
Height in inches (in)
 
Your BMR

 

Physical Activity, minutes/day
Very Light
Light
Moderate
Heavy
Very Heavy
Examples include:
Reading
Sitting
Driving
Eating
Examples include:
Walking
Sweeping
Playing Piano
Bicycling (easy)
Examples include:
Fast walk
Dancing
Ping-Pong
Skating
Examples include:
Swimming
Running
Bicycle Race
Basketball
Examples include:
Boxing
Rowing
Mountain climbing


Daily Energy Requirement (BMR + AMR)

BMR(Basal Metabolic Rate)

Your BMR, or basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions.Your BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, dieting, and exercise habits.increased activity of cells undergoing division, the younger the person, the higher (faster) the metabolism. And the taller and heavier a person is, the faster their metabolism. Because of the greater percentage of lean muscle tissue in the male body, men generally have a 10-15% faster BMR than women. In general, depending on the intensity and duration, consistent exercise will also increase your BMR.

AMR (Active Metabolic Rate)

To maintain normal bodily functions, your body "burns" more calories throughout the day than at rest. Once you have calculated your BMR above, you can enter the average minutes you spend in a variety of activities each day. This will help you calculate your AMR or Active Metabolic Rate. Your AMR is is the total amount of calories you expend through different types of activities throughout the day whether it's reading or walking, dancing or swimming. They keyword here is "active" meaning you are consciously aware of your activity. We have divided these into five levels (above) from very light to very heavy and included a few examples of each category to allow you to gauge where a given activity might fit. The result is only an estimate, but should give you an rough idea of your daily caloric needs. Once you've inputted all relevant fields, click the "Calculate" button to generate your daily "Daily Energy Requirement" which is the sum of your BMR and AMR results.

Weight Loss & Total Energy Requirement (BMR + AMR)

By calculating your total energy requirement (BMR + AMR) above, you will be able to roughly assess your daily calorie expenditure and calculate the amount of calories you require to maintain a daily calorie deficit. A daily calorie deficit, that is, expending more calories than you ingest, will allow you to lose weight regardless of the type of calories. Most experts agree that a 300-500 calorie daily deficit is safe and will allow for permanent weight loss provided a daily modest daily exercise program is followed. If you find yourself ingesting more calories than your daily total energy requirement, you need to either reduce the amount of calories, increase the amount of daily physical activity, or preferably both. Both are preferential because increasing your BMR through daily physical activity will effectually allow you to burn more calories in the long-term. If you consistently decrease your calorie intake (through dieting) without increasing your physical activity levels, you risk reducing your BMR levels, forcing your body to burn less calories, which may eventually lead to further long-term weight gain and make it more difficult to lose the weight you've gained. Unfortunately, this is the scenario that most dieters face as they continue their desperate attempts to lose weight through dieting without physical activity. As we age, those who solely depend on dieting as a method of weight loss become even more frustrated since BMR levels naturally decline as we get older.




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