Understanding BMR ( Basal Metabolic Rate ) And Your Calories

For many of those who is on diet or other means to reduce weight it is important to understand about calories intake and how much it 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 body functions everyday. 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 cms)

-         ( 4.7 x age in years )

2.     For Men

     BMR = 66 + (13.7 x weight in kilos ) + ( 5 x height in cms )

-         (6.8 x age in years )

Once the BMR is determined you need to multiply by the following factors to calculate how much calories you need. That is,

           BMR x Activity factor = Total caloric Need

Activity                                               Factor                         

Light or no exercise                             1.20

Light exercises 3times/wk                    1.375

Moderate excercises 3-5times/wk         1.55

Very active 6-7 times/wk                      1.725

Extra active daily exercise                    1.90

To lose weight, you need to create a calorie deficit. You can do this by either eating fewer calories than your body burns or to keep calorie intake the same by increasing your activity level. Lets say your total caloric need is 2000 calories per day and your stored fat is 3500 calories you need to shed 500 calories per day to maintain a healthy weight depending on your workouts.

Our body is designed to take on 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 expend as little energy as possible. You will begin to feel tired and as a result unmotivated to follow whatever weight loss plans you are supposed to follow. An average healthy human will not lose more than 1.0 kg of fat per week. What you will lose is water.

Some Caloric Truths

Drinks                                     Calories

Margarita                                300

Pina colada                              250

Gin/volka                                200

Beer, regular                            200

Red or white wine 3.5oz           100

Loo-carb beer                          99

Rum or diet coke                     100

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