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Understanding BMR (Basal Metabolic Rate) And Your Calories
For many who are dieting or other means of reducing weight it is important to understand the calorie intake and how much should be burned. Calories control weight gain and weight loss. The more calories you eat, the fatter you are. Your BMR is the number of calories your body burns at rest to maintain normal bodily functions each day. This can be calculated using the equation formulated by Harrison Benedict.
1. Formula for women
BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm)
– ( 4.7 x age in years )
2. For men
BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm)
– (6.8 x age in years)
Once you’ve determined your BMR, you need to multiply by the following factors to calculate how many calories you need. This is:
BMR x Activity Factor = Total calorie requirement
Activity factor
Light or no exercise 1.20
Light exercise 3 times/week 1.375
Moderate exercise 3-5 times/week 1.55
Very active 6-7 times/week 1,725
Extra active daily exercise 1.90
To lose weight, you have to create a calorie deficit. You can do this by eating fewer calories than your body burns, or by keeping your calorie intake the same by increasing your activity level. Let’s say your total calorie requirement is 2000 calories per day and your stored fat is 3500 calories, you need to lose 500 calories per day to maintain a healthy weight depending on your workouts.
Our body is designed to deal with the most adverse circumstances. If you eat too few calories, your body will think there is a food shortage and your BMR will slow down to use as little energy as possible. You will start to feel tired and as a result unmotivated to follow any weight loss plan that you are supposed to be following. An average healthy human will lose no more than 1.0kg of fat per week. What you will lose is water.
Some caloric truths
Calorie drinks
Margaret: 300
Pina coladas: 250
Gin/volka: 200
Beer, regular: 200
Red or white wine 3.5 oz: 100
Low-carb beer: 99
Rum or Diet Coke: 100
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