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This calculator gives you the basal metabolic rate (BMR), daily requirements of calorie, carbohydrates, proteins, and fats in terms of calories and grams/day in adult males and females in 3 cases:

1.  To maintain current weight.
2.  To lose weight by a certain number of kilograms per month.
3.  To gain weight by a certain number of kilograms per month.

What is BMR?

Basal Metabolic Rate (BMR) is the amount of calories your body burns per day, regardless of exercise. It changes with age, weight, height, gender, diet and exercise habits.

Basal Metabolic Rate, or BMR, is your metabolic rate while at total rest. It is the number of calories your body burns at rest to maintain normal body functions like expansion and contraction of the heart, respiration, and digestion. Expressed as calories burned per day, BMR is responsible for approximately 60 to 70% of the total number of calories you burn in a day.  That's a lot of calories burned without doing exercises!

Basically, your Basal Metabolic Rate is the amount of calories used to sustain life.

Importance of Basal Metabolic Rate

While aiming for weight loss or weight gain it is important to know your BMR, or the calories you burn to simply survive, and your daily calorie intake. 

If weight loss is intended a calorie deficit is necessary and vice versa in case of weight gain. 

For instance, for weight loss, you must consume fewer calories than you burn.  Since BMR is responsible for approximately 45 - 70% of the calories you would burn in a day1, a calorie deficit needs to be created. This can be done in either of the following ways

1.  Consume fewer calories OR
2. Burn more calories through exercise/ activity OR
3. Both - fewer calories consumed and more calories burned during exercise. Needless to mention, this is a more balanced method to lose weight.


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REF:

1. Human energy requirements: Report of a Joint FAO/WHO/UNU Expert Consultation ,2001. 2. Nutrient Requirements and Recommended Dietary Allowances For Indians. Hyderabad: Indian Council of Medical Research; 2009. Pg 54
3. Lyznicki JM, Young DC, Riggs JA, Davis RM. Obesity: assessment and management in primary care. Am Fam Physician. 2001 Jun 1;63 (11):2185-96.
4. Tips for losing weight. [cited on 13 December 2010] available from: URL:http://www.nlm.nih.gov/medlineplus/ency/article/001940.htm
5. Annexure II. Sample Menu Plan (Vegetarian) for Adult Man doing Moderate Activity. ICMR- RDA 2010.Pg 329
6. National Institutes of Health, National Heart, Lung and Blood Institute, National Institute of Diabetes and Digestive and Kidney Diseases: Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. Bethesda, MD, National Institutes of Health, 1998