วิธีการคำนวณ BMR

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Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic functions — breathing, circulation, cell repair, and temperature regulation. It accounts for 60–70% of total daily energy expenditure for most people.

คำแนะนำทีละขั้นตอน

1. 1Use the Mifflin-St Jeor equation (most accurate for most adults)
2. 2Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
3. 3Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
4. 4Multiply BMR by an activity factor to get Total Daily Energy Expenditure (TDEE)
5. 5Adjust TDEE by ±500 kcal/day for ~0.5 kg/week weight change

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