Do you know how many calories your body needs each day?

Basal metabolic rate

is the minimum calorie requirement in order to sustain life while resting needed for basic vital processes such us breathing, blood circulation etc.
Total metabolic rate

involves Basal Metabolic Rate in addition to the energy expenditure for other daily activities.

Basal Metabolic Rate

Total Metabolic Rate

Height

Weight

Age

years old

Gender

Activity

Basal Metabolic Rate result for 30 years old man weighing 77 kg and 157 cm tall:

Below you can find estimated daily calorie requirement for a male weighing 77 kg and measuring 157 cm tall (the Basal Metabolic Rate result does NOT include your everyday activity).

BMR:	1,606 kcal
Weight:	77 kg
Height:	157 cm
Age:	30 years old

Check how does your BMR change:

When you are 35 years of age:
Basal Metabolic Rate for 35 yr. old man 77 kg 157 cm
When you are 45 years of age:
Basal Metabolic Rate for 45 yr. old man 77 kg 157 cm

Basal Metabolic Rate typically comprises from 66 to 75 percent of the daily calorie requirement, because it only takes into account a minimal rate of energy expenditure for basic vital processes in the body at rest.

If you want to find out your daily calorie requirement including your activity level check your Total Metabolic Rate here.

Regular exercise will increase your metabolic rate

If you are not active your body needs 1,606 calories but If you would start:

Walking: fast for 30 minutes then your metabolic rate could jump by 173 kcal to at least 1779 calories!
Cycling for 30 minutes then your metabolic rate could jump by 231 kcal to at least 1837 calories!
Walking: slowly for 30 minutes then your metabolic rate could jump by 108 kcal to at least 1714 calories!

Balanced diet

Your daily calorie requirement is 1,606 calories. But what's next? How many calories are in certain food? Should you be concerned with nutrition facts? Did you know that certain diet food can help you lose weight? Check our proposal for your daily meal plan.