Sunday, July 1, 2018

Calculating your Basal Metabolic Rate - Aka Metabolism

When starting out with changing your lifestyle into a more healthy and active one it can be a bit confusing and quite overwhelming.  To start out you can first calculate your regular metabolic rate or rate at which you burn at rest. 

Women, to calculate your Basal Metabolic Rate the formula is:  655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). 

For example, my calculation for BMR is 655 + (4.35 x 125) + (4.7 x 64) - (4.7 x 37) = 1,325.65
At rest I burn 1325.65 kcals a day.  

Men, to calculate your BMR the formula is: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

To calculate your active metabolic rate (AMR) the formula is as follows: 

Sedentary (little to no exercise) your AMR = BMR x 1.2

Lightly Active (light exercise/workout 1-3 days a week) your AMR = BMR x 1.375

Moderately Active (moderate exercise/workout 3-5 days a week) your AMR = BMR x 1.725

Extra Active (very hard exercise/workout 5-7 days a week) your AMR = BMR x 1.9

To calculate my Active Metabolic Rate (AMR): 1325.65 x 1.725 = 2,286.75 kcals a day

If you are looking to lose weight, make sure you have a calorie deficit from your AMR or BMR if you are currently not working out.  Do not eat less than 1300 kcals a day or you will be starving yourself which will not be a sustainable lifestyle.  Usually one tends to over do and not eat enough which can make it harder to lose the weight or once you start losing weight and begin eating more then it is hard to keep the weight off.  It is important to eat enough calories to sustain your BMR never eat less than your BMR calculation.  As you begin to integrate working out you will need to adjust your caloric intake.  More to come on cheat days and how to keep a sustainable diet/healthy lifestyle.  There will be constant changes and tweaking to your workouts and diets.  This is a starting point.  

Please feel free to email or post any questions you may have.  I will offer advice on diet options on a budget and time crunch. Also workouts with or without a gym.

No comments:

Post a Comment

Calculating your Basal Metabolic Rate - Aka Metabolism

When starting out with changing your lifestyle into a more healthy and active one it can be a bit confusing and quite overwhelming.  To star...