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Losing Weight – Why It’s Important to Know Your Basal Metabolic Rate (BMR) – Part 2
Here’s a quick formula you can use when calculating your basal metabolic rate.
For women, take 655 + (4.3 x your weight in kilograms) + (4.7 x your height in inches) – (4.7 x your age in years).
For example, for a 35-year-old woman who is 5′ 6″ tall and weighs 150lbs it would look like this:
655 + (4.3 X 150 = 645) + (4.7 X 67.2 = 316) – (4.7 X 35 = 164.5) = 1451.5, and it will be rounded up to 1452, which is the minimum requirement for women in the woman. completely relax with the above statistics.
For men, you add 66 + (6.3 x whatever your weight is in pounds) + (12.9 x your height in inches) – (6.8 x whatever your age is in years) follows the same order and formula as above but uses these numbers.
This particular formula can only be applied to adults, for children it will be a little different.
Now we need to include the general physical activity that is done every day. Based on your activity, you add the following to your BMR.
For a sedentary person, you will increase your BMR X 20 percent
If you are a little more active, it will be BMR X 30 percent.
For more active people (You can do light exercise 3-4 days a week.) it’s BMR X 40 percent.
If you are very physically active (You can exercise 6-7 days a week) it is your BMR X 50 percent.
In the rare case of those who train like professional athletes, it is BMR X 60 percent.
Once you find that number, add it to your BMR and you’ll get your daily calorie surplus.
For example. Take the BMR of the woman from our previous example, she had a BMR of 1452 and is sedentary and doesn’t exercise, we do this:
1452 X 20% = 290.4 and we add this number to your BMR which is 1452 + 290.4 = 1742.4
So she needs about 1742 calories a day to maintain her current weight. So the trick here is to limit this amount by say 1700 in the first two weeks, then 1600 in the diet week, we can reduce the amount of calories by 1500 per day. Doing this alone will force the body to convert fat into calories to be burned by the body resulting in weight gain.
I do not recommend restricting calories in this example below 1500, as this is close to his BMR. Doing so may cause more harm than good. To increase the amount of fat you lose each day, you should include exercise in your program.
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