Physical – How To Calculate BMI and Daily Calorie Intake Estimation

Ever spent a few days at the gym only to see no visible difference in your body. Lack of results can be a major reason why you lose your motivation in the first place. Therefore, knowing the fundamentals of the right weight loss measures can help you record your progress and stay motivated throughout the journey.

How to measure Body Mass Index (BMI)

BMI measures the amount of fat in your body. Oftentimes, simply measuring the weight can be misleading. This is because your weight measures the fat and bone mass in your body. Whereas BMI only indicates the fat and mass content in your body.

The formal to calculate your BMI is:

BMI = kg/m²

Here, Kg refers to your weight in kilograms, and m2 is your height in meters squared.

BMI ranging from 18.5 and 24.9 is healthy for both men and women. However,t try to avoid using BMI to measure your fitness progress while pregnant or are a muscle builder because BMI calculates both muscle and fat mass in its total value.

How to measure daily calorie intake estimation

Your Active Metabolic Rate (AMR) indicates the number of calories you need to burn and consume every day to maintain or lose weight. You can find your AMR by first calculating the Basal Metabolic Rate (BMR) and finding out your fitness level. Here’s how you can calculate your BMR:

  • BMR women = 655.1 + (1.850 x height in cm) + + (9.563 x weight in kg) – (4.676 x age in years)
  • BMR men = 66.47 + (5.003 x height in cm) + (13.75 x weight in kg) – (6.755 x age in years)

After you’ve calculated your BMR, move on to find the AMR by multiplying the BMR with your fitness level.

Formula to calculate BMR:

  • Little exercise AMR = BMR x 1.2
  • Lightly active 1–3 days/week): AMR = BMR x 1.375
  • Moderately active (3–5 days/week): AMR = BMR x 1.55
  • Active (6–7 days/week): AMR = BMR x 1.9

For example, if our BMR is 1,400 and you are moderately active, your AMR would be 1,2,170 ( 1,14,00 x 1.55). Here, a pound of fat is equal to 3,500 calories. So you would need to cut down 500 calories per day to use one pound of fat every week. This is what we call a calorie deficit. Using this information, you can create a diet and workout plan to lose weight.