Basic metabolic requirement is the energy expenditure your body requires to sustain life while resting.. sleeping for instance will burn 1kcal/min.
So 6 hrs of sleeping will need 396 calories.
As one gets older there is a corresponding decrease in BMR, thus the reason why they also gain more weight. That is if there is no corresponding adjustment to their caloric intake. But wait, it doesn't mean you have to starve yourself !
You can increase your BMR while maintaining those caloric intake! Having that cake and eat it too! So how? Excercise! If one walks to a distance of 3.5 miles in one hour, you birn 300+kcal. You double the distnce by running or joggin in the same duration of 1 hour and you lose 800+kcalories!
A pound of fat is equivalent to 3,500 calories. So expenditure of the same amount of calories will lose you a pound of fat. Combination of increased physical activity and caloric restriction is the best way to lose those excessive pondage of fat. Eat 500 calories less/day and increase energy expenditure by excercise. Its healthier too!
So, first try to know your BMR by the calculator in this link below
Weight watchers should be concern with the kind of food they take cause it is far more difficult to burn those calories. A peanut butter sandwich (2 tbsp) taken for instance would take you 5 miles or one hour of walking to burn.
The calories you burn would depend on your weight ,the kind and intensity level of activity you are doing. Know the calories burned in some of the activity.
calories in foods
A typical pinoy breakfast of eggs, toccino, sausage maybe bacon and matching fried rice would easily give you 1000-1500kcal early in the day.
