I can't believe I was doing it wrong all these years.3 Steps To Burn Body Fat And Calculate BMR (Basal Metabolic Rate)
The first most important part to burn body fat is to figure out how many calories you should be taking in each day. To burn body fat, you must burn more calories than you consume. Don’t just skip over this part. Many people just start by eating healthier and don’t have a clue how many calories they should be consuming. Most people that start diets take in too few calories which will sabotage their weight loss goals.
Your body requires a certain amount of calories just to live. If you take in too little your body will think you are starving and will automatically show the metabolism down in order to protect itself. You will burn less calories with a slow metabolism. Also your body will hang onto the fat you have if it thinks you are starving. Your weight loss will come to a halt.
Studies have showed that Many fad diets and skipping meals have actually showed people being heavier a year later than what they started off at. Another important point when your constantly hungry and feeling deprived you won’t stick with this weight loss plan.
The best approach is to adopt a healthy lifestyle of eating to burn body fat and keep it off.
You will feel satisfied, be in better health and have more energy. A healthy eating lifestyle is not just a temporary diet. It is a way to improve your health, feel better and permanently keep the weight off. There are so many ways to eat healthy foods that are delicious and satisfying. Sometime it’s just making small changes.
You want your weight loss to be a very slight reduction 1 to 2 pounds a week. Extreme
sudden drops can lean to you loosing muscle tissue instead of fat resulting in a slower
metabolism.
Take the time to do these few calculations and succeed with your weight loss goals.
How Many Calories should I cut To Lose Weight?
Step 1. Figure how many calories you need to consume each day just to stay at the
weight you are currently at.
Step 2. Reduce the caloric intake in order to lose body fat and maintain your lean
muscle mass. You don’t just want to lose weight. Muscle eats fat and burns calories
even when you are at rest. You want to maintain and build muscle tissue and burn fat.
A slight reduction will stimulate your body to burn fat not muscle.
Eating 500 calories less each day would be about 1 pound of weight loss a week.
Remember Don’t cut too many calories or your body will hold on to the fat.
Step 3. Determine your Metabolic Rate.
This is how much calories your body burns just to stay alive. Men and women have
different caloric needs so the calculations are different. This is not an exact science so
you may need to adjust the numbers but this will give you a basic idea where to start.
Calculate BMR (Basal Metabolic Rate)
(USA Measurement System) Metric calculations at bottom
Women
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
A. Multiply your weight in pounds by 4.35
B. Multiple your height in inches by 4.7
C. Add these two numbers together plus 655 ( A + B Answers + 655)
D. Multiply your age in years by 4.7
E. Subtract this number (answer D) from the first number (answer C) ( C - D )
This equals you Basal Metabolic Rate (BMR)
Men
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in
year )
A. Multiply your weight in pounds by 6.23
B. Multiply your Height in inches by 12.7
C. Add these two numbers together plus 66 ( A + B Answers + 66)
D. Multiply your age in years by 6.8
E. Subtract this number (answer D) to the first number (First number is answer from
letter C)
This equals you Basal Metabolic Rate (BMR)
Now Figure In Your Activity Level
Multiple Your Basal Metabolic Rate by the number that matches your level of activity.
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ACTIVITY LEVEL
Sedentary: 1.2 No exercise at all and not active at job or home.
Some What Active: 1.375 exercise 2 to 3 times a week or have some walking at job.
Moderately Active: 1.55 Exercise 5 to 6 days a week
Very Active: 1.725 Intense hard exercise 6 to 7 days a week
Intensely Active 1.9 Intense hard exercise every day a have a very physical intense
work.
This equals the number of calories for maintaining your current weight each day.
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Here is an example using this calculation.
Example: A Women who is 5′5 “, 160 pounds, 46 years old -
Here are the calculations….
(weight) 160 X 4.35 = 696
(height in inches) 65 X 4.7 = 305.5
696 + 305.5 + 655 = 1656.5
(age in years) 46 X 4.7 = 216.2
1656.5 - 216.2 = 1440.30 (BMR)
Almost done this women works out intensity 6 days a week.
1440.30 X 1.725 = 2484.52
So for this women to maintain her weight she to consume a little over 2400 calories.
But she is unhappy with this weight and wants to lose 25 pounds. She need to subtract
500 calories a day to lose. REMEMBER AS SHE LOSES WEIGHT THE AMOUNT OF CALORIES PER DAY CHANGE. These calculations are based on 160 pounds and she wants to get to 135
You can recalculate your BMR with each 5 to 10 pounds you lose.
Take your time with caloric adjustments. This will keep the weight off for good and is
the safest most effective way.
REMEMBER… Gradual weight loss will cause your body to cooperate with your goals and
result in permanent change with your nutrition habits burning fat not muscle.
Metric system
Women
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
A. Multiply your weight in kg by 9.6
B. Multiple your height in cm by 1.8
C. Add these two numbers together plus 655 ( A + B Answers + 655)
D. Multiply your age in years by 4.7
E. Subtract this number (answer D) from the first number(Answer C) ( C - D )
This equals your Basal Metabolic Rate
Men
Men: BMR = 66 + ( 13.7 x weight in kilograms ) + ( 5 x height in cm ) - ( 6.8 x age in years )
A. Multiply your weight in kg by 13.7
B. Multiply your Height in cm by 5
C. Add these two numbers together ( A and B Answers) plus 66 (A + B + 66)
D. Multiply your age in years by 6.8
E. Subtract this number (answer D) to the first number (Answer C) ( C - D)
This equals you Basal Metabolic Rate (BMR)
Almost Done…
Now Figure In Your Activity Level (Listed Above)
Multiple Your Basal Metabolic Rate by the number that matches your level of activity.
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