Have you ever heard someone say, “I followed the diet plan but I still didn’t lose a pound” or “How come she seems to be able to eat whatever she wants and doesn’t gain an inch while I can hardly look at food without gaining?”
BMR the REAL key to losing weight
Basil Metabolic Rate or BMR is simply a measure of the amount of calories your body needs daily to sustain it’s basic functions like breathing, heart beat, sleep and all the involuntary functions that we do to just stay alive. We all do these things and although the necessary calories vary with age, sex, how tall you are and how much you weigh they are pretty much the same for people who fit into the same groups based on these characteristics.
As you can see BMR is based on some things that are to a great degree out of our control but fortunately for us that is only half of the story. You see BMR also takes into account the calories that we need to carry out all of our voluntary functions that we do during our normal day. Work, play, exercise, making dinner, walking to the store. They all add up to our total Basil Metabolic Rate. These voluntary functions can vary GREATLY from person to person and that’s why some of us can eat almost whatever we want and never gain a pound and some of us can’t. It’s all about the level of activity we maintain during our normal day. To lose we must first find out what our own BMR is and see if we’re actually eating more calories during the day than we need and if so we have two choices. Get more active or eat fewer calories, actually we get the greatest benefit from doing both!
How to calculate your BMR
There are a few different ways to get your BMR. One of the most complicated takes into consideration your gender, weight, body fat vs. lean mass and can be found here.
A simpler method is to just multiply your weight by 10.
example: 180 x 10 = 1800 calories
This is generally a good estimate to start with. Multiply this number by your activity level.
- Inactive 20%
- Semi Active (chores around the house) 38%
- Active (moving all day and daily workout) 40%
- Very Active (moving all day and involved in sports) 50%
example: 1800 x 40% (active) = 720 calories
Add these together
example: 1800+720 = 2520 calories
That means that in order to maintain a weight of 180 lbs this active person would have to consume 2520 calories a day. If the same person were inactive they would be able to consume only 2160 calories a day without gaining weight, that’s 360 calories less! Given that every 3500 calories add up to one pound in 10 days if 2 people that weighed the same 180 pounds ate the exact same 2520 calories a day and one was active and one not the inactive one would have GAINED a pound while the active one would have stayed the same.
Part 3 – Calculating Calories Consumed
- Over 50 Ways to Lose 20 or More Pounds Over the Next Year (healthandfitnessover50.info)