BMR & Calorie Calculator Pakistan

What is BMR and TDEE

BMR Basal Metabolic Rate is calories your body burns at rest for breathing heart brain. Even if you sleep all day you burn BMR. TDEE Total Daily Energy Expenditure equals BMR multiplied by activity factor. I calculated my BMR 1650 and TDEE 2400 moderate activity, ate 1900 daily 500 deficit, lost 0.5kg per week, no expensive diet just desi food measured.

How to use BMR Calculator Pakistan

1. Enter age e.g. 25
2. Choose gender male female
3. Enter weight kg e.g. 70
4. Enter height cm e.g. 173
5. Choose activity Sedentary 1.2 to Very Active 1.9
6. Get BMR, TDEE maintain, lose 0.5kg per week TDEE minus 500, gain 500 plus

Formula Mifflin St Jeor most accurate

Male 10 times weight plus 6.25 times height minus 5 times age plus 5. Female 10 times weight plus 6.25 times height minus 5 times age minus 161. Example Male 25y 70kg 173cm equals 10 times 70 equals 700 plus 6.25 times 173 equals 1081.25 minus 5 times 25 equals 125 plus 5 equals 1661 BMR. TDEE 1661 times 1.55 moderate equals 2574 maintain.

Example Pakistani Diet 2000 Cal

Breakfast 2 roti 200 plus 1 egg 70 plus chai without sugar 30 equals 300. Lunch 1 plate rice 300 plus chicken salan 250 plus yogurt 100 equals 650. Evening fruit 100 plus chai 30 equals 130. Dinner 2 roti 200 plus daal 150 plus salad 50 equals 400. Snacks milk 250ml 150 plus biscuits 2 100 equals 250. Total about 1930 realistic not foreign diet.

Benefits

• Know exact calories to lose gain without guessing
• Protein need 0.8 to 2g per kg for daal chicken eggs
• Avoid crash diets common in Pakistan

Common Mistakes

• Choosing wrong activity factor - most Pakistanis office job 1.2 to 1.375 not 1.9
• Not tracking oil ghee used in salan - 1 spoon oil 120 Cal
• Drinking cold drinks 1 bottle 140 Cal extra

Source NIH WHO Mifflin. Related BMI Calculator.