BMR plus estimate of daily calories needed- it seems like A LOT
Sunday, July 07, 2013
Height: 167.64 cm (66.0 inches)
Weight: 63.6 kg (139.9 pounds)
Activity Level: Heavy or (Labor-intensive) activity level: Intensive exercise for 60 minutes or greater 5 to 7 days per week. Labor-intensive occupations also qualify for this level. Labor-intensive occupations include construction work (brick laying, carpentry, general labor, etc.). Also farming, landscape worker or similar occupations.
Your estimated Basal Metabolic Rate (BMR) is
A rough estimate of the number of calories required per day based on your current activity level is: 2358 kcal/day.
If you consume 2358 kcal/day you would simply maintain your current weight assuming that you consistently maintained the same activity level. If you completely eliminate any exercise (sedentary), you could consume 1664 kcal/day without gaining weight.
The generally accepted rate of weight loss is 1 to 1.5 pounds per week or approximately 6 pounds per month. If you eliminate 500 kcal per day from your diet (or approximately 3500 kcal/week), you should be on track to meet this degree of weight loss.
Note: there is approximately 3500 calories per one pound of fat (0.45 kg).
After subtracting 500 calories your new target (calories/day) would be 1858 which should result in roughly one-pound of weight loss per week.
Variance: predictive equations used to estimate caloric requirements may either under or overestimate the actual requirements. Calculators that simply use body weight and do not take into account the amount of lean body mass which correlates strongly with the basal or resting metabolic rate will produce wider error rates.
Using a range of +/- 15%, your estimated daily range to maintain your current weight based on your current activity level would be: 2004 to 2712 calories per day. Value listed above: 2358 calories.
Subtracting 500 kcal from this range would result in the following -estimated range for weight loss - (1504 - 2212 calories) per day.
If an individual has a much higher lean body mass and reduced body fat, consider using the middle to upper end of the range listed above, otherwise the lower to middle end of the range should be used for individuals with a greater body fat percentage.