## Friday, January 15, 2010

### BMR

This first thing I needed to do for my biggest loser homework, was figure out my BMR or basal metabolic rate. This is the amount of energy my body needs to function. With the following formula I was able to calculate the number of calories I can eat every day and maintain my current weight.

This formula is for women, if you are a man and would like the men's formula, just leave a comment and I will post it.

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = ____calories

• If you are sedentary : BMR x 20 percent
• If you are lightly active : BMR x 30 percent
• If you are moderately active (You exercise most days a week.) : BMR x 40 percent
• If you are very active (You exercise intensely on a daily basis or for prolonged periods.) : BMR x 50 percent
• If you are extra active (You do hard training or are in athletic training.) : BMR x 60 percent

Add this number to your BMR (above calorie number)_____ = Your number: ____ Total Calories to maintain weight.

In order to lose weight, you must create a calorie deficit. It is easier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound. If you cut back 500 calories a day, you should lose one pound per week. If you exercise to burn off 500 calories you should lose one pound per week. The best way is to do a combination of both. So to lose one pound per week you should cut back 250 calories and burn off 250 calories a day.

A healthy weight lose is .5 - 2 pounds per week.

1. I think the formula might be off. I did it three times and got the same number: 13,482. That's a lot of calories! Do I divide that number by 7 for calories per day?

2. I kept coming up with a large number until I realized that I was multiplying the BMR with the activity percentage. I was only multiplying the number, such as 1400 calories x 40 instead of 1400 calories x 40%. Hope this makes a difference for you.

3. Ok, that's what I was doing wrong. Thanks!

4. This kind of information really gives clarity to what is necessary to get the weight off, doesn't it? Do you have "trainers" (or whatever they call those coaches on TV?) Will they really get on you?????

5. Yes and no. We have several personal trainers and they do encourage us but they don't scream and they will help correct us if we are doing something wrong. They are doing this in love, but are firm at the same time.

6. Hmm. I think that I am still doing something wrong but I pretty much know what I should be doing. Congratulations on losing 11 pounds already! That is a fantastic start!

7. That's a lot of calories! Do I divide that number by 7 for calories per day?

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8. Even when I did all the math correctly I was surprised at how many calories it came to to maintain my current weight. I know I'm not eating nearly that many calories each day yet I'm not losing weight very well. Maybe for me it is going to take a lot more exercise.

9. I know for me it is mostly about exercise and the types of food I eat.

Nishant - make sure you are multiplying the activity level not just by the number, but by the percentage. Such as, 30 percent or 30% instead of the number 30.

10. OK. OK. It's Friday next. How did it go last night??? What do we do next?