Our body needs energy to function and this energy is measured using a unit called calorie. The amount of calories we need is constantly changing as we move through different stages of our life.
We will need to know the minimum amount of calories we need in our body to allow it to function. This is call the Resting Metabolism Rate (RMR). Here's how you calculate your RMR using Muffin Equation:
Men
RMR = 5 + (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years)
Women
RMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Here's a simple way to calculate your total daily energy expenditure (TDEE) using the Harris Benedict Equation. First, find your Basel Metabolism Rate (BMR), then multiply it with the activity multiplier.
Men
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
Women
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Next, we apply the Harris Benedict multiplier (same for both genders):
We will need to know the minimum amount of calories we need in our body to allow it to function. This is call the Resting Metabolism Rate (RMR). Here's how you calculate your RMR using Muffin Equation:
Men
RMR = 5 + (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years)
Women
RMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Here's a simple way to calculate your total daily energy expenditure (TDEE) using the Harris Benedict Equation. First, find your Basel Metabolism Rate (BMR), then multiply it with the activity multiplier.
Men
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
Women
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Next, we apply the Harris Benedict multiplier (same for both genders):
Activity Multiplier
Sedentary = BMR x 1.2 (Little or no exercise)
Lightly active = BMR x 1.375 (Light exercise for 1-2 days/wk)
Moderately active = BMR x 1.55 (Moderate exercise for 3-4 days/wk)
Very active = BMR x 1.725 (Hard exercise for 5-7 days/wk)
Extremely Active = BMR x 1.9 (Daily exercise at competitive/professional level)
Sedentary = BMR x 1.2 (Little or no exercise)
Lightly active = BMR x 1.375 (Light exercise for 1-2 days/wk)
Moderately active = BMR x 1.55 (Moderate exercise for 3-4 days/wk)
Very active = BMR x 1.725 (Hard exercise for 5-7 days/wk)
Extremely Active = BMR x 1.9 (Daily exercise at competitive/professional level)
Once the amount of calories one's body needs daily is known, one can plan his/her diet accordingly. Do also take note the amount of fats being taken in when having your food.
