Calorie Guidelines
Basal Metabolic Rate (BMR)
Calculate your basal metabolic rate based on your height and weight:
For women:
655.1 + (9.56 × weight in kg) + (1.85 × height in cm) - (4.68 × age)
For men:
66.47 + (13.75 × weight in kg) + (5 × height in cm) - (6.76 × age)
Daily Calorie Needs (Without Weight Loss)
Calculate based on your height's standard weight × activity factor:
- 25-30: Sedentary work (sitting)
- 30-35: Standing work
- 35-40: Heavy physical labor
- 40+: Athletes
Example: Woman, 162 cm tall, sedentary work
- Standard weight: 55 kg
- Daily calorie needs: 55 × [25-30] = 1,375-1,650 kcal
- Note: If your actual weight is higher and your BMR exceeds this range, you should consume at least your BMR amount
Weight Loss Calorie Management
- To lose 1 kg of fat, you need to burn approximately 7,000 kcal
- For losing 0.5 kg per week, you need to burn 3,000 kcal more than your weekly calorie needs
- 3,000/7 = 428.571 kcal to burn daily through diet and exercise
- Recommended split: 200 kcal through exercise, 200 kcal through diet
- Example: If daily calorie need is 1,600 kcal
- Exercise: 200 kcal daily average
- Diet: 1,400 kcal daily average
Important Notes
Healthy Weight Loss Guidelines
- Avoid rapid weight loss (more than 1 kg per week consistently) as it can be harmful and make skin loose
- Aim for 0.5 kg or less weight loss per week
- Take calories more than your basal metabolic rate, as otherwise your basal metabolic rate will decrease, which makes weight loss harder