Nutrition

Basal Metabolic Rate: Starting Point For Weight Loss Plan

Your basal metabolic rate is a tool that trainers and nutritionists use as a starting point when developing a weight loss program. We all know what basal metabolic rate is – the dictionary defines it as “the amount of energy consumed by an organism at rest simply to maintain its basic functions”. Basal Metabolic Rate (BMR) is a measure of the energy needed to sustain the body at rest. These are the calories you burn while doing nothing (other than presiding over basic body functions such as digestion, circulation, breathing, etc., of course). This is nature’s way of stopping you from growing infinitely. But how does the basal metabolic rate help us start a weight loss program?

Basal metabolic rate is a benchmark used to determine our minimum daily caloric needs. We can calculate BMR using simple arithmetic according to this formula:

Male: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years) Female: 655 + (4.3 x weight in pounds) + (4. 7 x height in inches) – (4.7 x Age in years)

To illustrate, let’s imagine the basal metabolic rate for a 40-year-old woman who is 5’6 and weighs 150 pounds:

655 + (4.3 x 150) + (4.7 x 66) – (4.7 x 40) = 655 + 645 + 310 – 188 = 1,422 calories

Her basal metabolic rate is 1,422. That means this woman is burning 1,422 calories while keeping her body in good working order. So what does a coach (or you) do with this information? This number represents the minimum number of calories you need to consume daily to support yourself. But what if you want to lose weight? You should just cut your calories, right? Bad.

When you cut calories, your body naturally responds by slowing its calorie burning to protect itself from starvation. Even if you eat less, your weight stays the same. If you eat the same calories but exercise more, that should work, right? If your body is working harder and not getting more energy, again it will slow your calorie burning and your results will be negligible. Does this mean you need to eat more calories? Doesn’t that defeat the purpose? Not according to Josh Bezoni, fitness expert and co-founder of BioTrust Nutrition. He says, “Exercise increases metabolism. Eating increases metabolism. The trick is to learn how to balance the two so you always create a negative calorie balance.”

Let’s say you calculate your basal metabolic rate and it allows you to burn 2000 calories a day. Knowing this, you go on a diet and start eating 1500 calories a day, which creates a deficit of 500. That would seem like a good thing, but undereating just lowers your metabolism.

Now let’s change a few things. Your basal metabolic rate still allows you to burn 2000 calories a day. But, instead of cutting your calories to 1500, you start eating 300 more calories each day, but you’re also burning an extra 800 calories through exercise. The result? You get the same 500 calorie deficit (2800 calories burned – 2300 calories consumed), but you do it while increasing your metabolism by eating and exercising more. This process is especially helpful for those who have a low basal metabolic rate due to calorie restriction and a sedentary lifestyle. (By the way, a deficit of 500 calories per day results in weight loss of 1 pound per week.)

Basal Metabolic Rate provides a good base for minimal calories. Obviously, the right foods and exercise are essential to your success. A diet of sugary foods and/or an exercise program of endless walking on a treadmill will make weight loss difficult. But if you use your BMR as a starting point, you’ll know not to drop below that level and add food and exercise accordingly to create a calorie deficit.

The basal metabolic rate gets you started. The next step is lifestyle changes. A diet rich in vegetables, fruits, lean protein sources, seeds and nuts (sparingly) combined with strength training that involves both aerobic and anaerobic exercise is a good formula to follow for weight loss and good health. general health. Some sports can also give you a great full body workout. The best starting point for developing a weight loss plan is a calculation of your basal metabolic rate.

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