While resting, the human body will burn energy at a rate of 25 calories per kg of body weight. 

This is known as your Basal Metabolic Rate or BMR.

Our BMR determines how many calories we need each day for optimal function of our cells and internal organs.

Multiply 25 (calories) by your own body weight (kg) and the resulting figure will indicate your required daily intake.

  • For example:
    25 x 70kg =1750 calories.

A Rough Guide:

There are variables to consider when measuring your BMR, ie, fitness levels, wellbeing and body fat percentage.
Therefore, this *A.C.S.M guide is only an approximation.

Make your Adjustments

After you’ve worked out your Basal Metabolic Rate, consider your lifestyle and which of the following categories you fit into:

Sedentary Lifestyle: This may describe someone with a desk-bound job who also drives to work, takes the lift instead of the stairs, sits during their lunch break, drives home, drives to the pub etc. Sits for much of the day.

Moderately Active: This could be someone who walks or cycles to work, walks a pet dog every day or has a job where they’re on their feet a lot of the time. A nurse or teacher for example.

Very Active Lifestyle: This person might be a full-time exercise professional or they may just thrive on being active.

The following calculation will provide you with a simple estimation of your lifestyle-based BMR:

  • Sedentary: Normal BMR + 20%
  • Moderate: Normal BMR +50%
  • Very Active: Normal BMR + 100%

Let’s take our example equation:

  • 25 calories x 70kg =1750.
  • Add 20% to this and you get 2100.

This is a fair indication of the number of calories a sedentary individual should be consuming if they want to maintain their body weight and composition.

- American College Of Sports Medicine