The Food Coach

Calculate your BMR

BMR or Basal Metabolic Rate is the number of kilojoules or calories required on a daily basis to maintain your weight based on your lifestyle.

This figure is useful to know if you wish to lose or gain weight. For weight loss or gain you should aim to consume 250-500 calories or 1000-2000 kilojoules above or below your BMR.

Exercise is a large contributing factor to weight loss - for example, a one hour power walk for a 60 kilogram person expends around 250 calories or 1000 kilojoules.

Age: years
Lifestyle Type: Sedentary - you have a desk job, drive to work and take the lift when required.
Slightly active - you have a desk job, but may walk to and from public transport up to 20 minutes each way.
Moderately active - you walk 40+ minutes per day or ride your bike to work, you take the stairs instead of the lift and look for ways to incorporate exercise into your life.
Active - you have a phyically active job that requires constant movement, for example cleaning, gardening, fitness instruction
Very active - you have an extremely active job for example heavy labouring, professional sportsperson, dancer etc.
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