Office man: 65 kg, 168 cm, 30 yrs, moderate — BMR 1,555, need 2,410 kcal.
Homemaker woman: 60 kg, 160 cm, 25 yrs, light — BMR 1,314, need 1,807 kcal.
More: where calories come from
Roughly per gram: rice/flour ≈ 4 kcal, sugar ≈ 4, oil ≈ 9, lentils ≈ 3.5. A cup of cooked rice (150 g) is about 200 kcal. Cutting oil and sugar beats cutting rice for weight loss.
Frequently asked questions
What is BMR?
Basal metabolic rate — what the body burns at full rest. Multiplying by an activity factor gives the daily need.
What is the formula?
Mifflin-St Jeor: men 10×kg + 6.25×cm − 5×years + 5; women the same ending − 161. Multiply by the activity factor (1.2–1.725).
How much should I eat to lose weight?
Eat 300–500 kcal below the need each day. That loses roughly 0.3–0.5 kg a week.
Which level if I don't exercise?
“Desk work” (1.2). Light walking or 1–3 days a week is “light”; regular training is “moderate”.
Is it accurate for everyone?
Close for about 90% of people. Very muscular, pregnant or ill people should see a nutritionist.
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