Radarpost.cl - Multiplying your body weight by 10 to estimate the approximate number of calories required for basal metabolism, is a simplified approach to determine a baseline caloric intake. However, it's important to note that individual energy requirements can vary based on factors such as age, gender, muscle mass, and overall health.
The formula you provided (body weight x 10) gives a rough estimate of the calories needed to sustain basal metabolic rate (BMR), which is the amount of energy expended at rest. However, this doesn't account for calories burned through physical activity, known as total daily energy expenditure (TDEE).
To get a more accurate estimate of your daily energy requirements, it's recommended to consider both BMR and physical activity. The Harris-Benedict equation is commonly used for this purpose. It includes an activity multiplier to account for different activity levels:
\[ TDEE = BMR \times \text{Activity Multiplier} \]
Here are the activity multipliers commonly used:
- Sedentary (little or no exercise): BMR \times 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR \times 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR \times 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR \times 1.725
- Extra active (very hard exercise/sports & physical job or 2x training): BMR \times 1.9
Once you determine your TDEE, you can adjust your calorie intake based on your specific health and fitness goals, whether it's weight maintenance, loss, or gain. For weight maintenance, you would consume calories equal to your TDEE. For weight loss, you would consume fewer calories, and for weight gain, you would consume more.
It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice based on your individual needs and goals.