In this example, the woman needs 1,797.20062 calories per day to maintain her present weight at her current activity level. Let's say the person is lightly active, so we'll multiply BMR with the corresponding activity level. People who do intense workouts 6 to 7 days a week with work that demands physical activity.įor instance, let's take the BMR from our previous example, which is 1,307.055. People who play sports or engage in vigorous exercise on most days. People who move a lot during the day and workout (moderate effort) at least 3 to 5 days in a week. People who do chores and go on long walks/engage in exercise at least 1 to 3 days in a week. ![]() People who work desk jobs and engage in very little exercise or chores. Refer to the assigned figures in the activity level chart below. Take your BMR and multiply it by your activity level, which may be anywhere from sedentary to extra active. Protein has the highest thermic effect, while fat requires the least. Carbohydrates, fat, and protein need different amounts of energy for processing. It takes energy to absorb, break down, and store nutrients.
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