Calculating Basal Metabolic Rate: Personalized Calorie Needs and Safe Weight Loss Speed

How many calories do I need?

Treat your body like a bank account. I treat it like my "energy account."

Energy is stored in this account (through calorie intake) and drawn from this account (through exercise to burn calories).

It's like my bank account, where energy is withdrawn. If I deposit more and withdraw less, the balance will...

Increase. Dietary experts call this concept "energy balance." When calorie intake equals calories...

When you burn a certain amount of calories, you are in energy balance, a stable state, and your weight will remain constant; for example...

When your calorie intake exceeds your calorie expenditure, you are in a positive energy balance and will gain weight.

If your calorie intake is less than the energy you burn, you are in a negative energy balance and will lose weight.

I use US dollars to calculate my bank account balance, and calories to calculate my energy account balance. Approximately

3000 calories is equivalent to 1 pound on the scale. Every time my energy account balance increases by 3000 calories...

Every time my energy account balance decreases by 3000 calories, I gain about 1 pound.

In that time, I lost about one pound. To manage our weight, everyone must...

The key question is: How many calories do I need to lose, maintain, or gain weight?

To know the exact number, you need to know your "basal metabolic rate", also known as your BMR.

It is determined by your height, weight, and gender. Your basal metabolic rate is your resting metabolic rate.

In this state, only the heat consumed to maintain primary bodily functions, such as breathing, heartbeat, and brain activity, is used.

Amount. Your basal metabolic rate requires more than half of your total daily calorie expenditure. There is...

This formula can calculate your basal metabolic rate. This number is based on your age, gender, and...

It's calculated based on daily physical activity. Calculating your basal metabolic rate is quite complex, but if you like...

If you enjoy fiddling with numbers, I've provided a chart below. If you don't want to calculate it yourself, there are several...

The website can help you calculate this. You just need to fill in your height, weight, and age in the provided formula.

Your basal metabolic rate can be estimated. You can try it on the BMR calculator on this website.

I tried it, the website is:

www.bmi-calculator.net/bmr-calculator

or

www.womenfitness.net/bmr.htm

How to calculate your basal metabolic rate

female:

655 + (4.36 × your weight in pounds) + (4.32 × your height in inches) + (4.7 × your age) = BMR

I calculated for a 30-year-old woman who is 5 feet 6 inches tall and weighs 140 pounds.

Here's her BMR:

BMR = 655 + 609 + 310.2 - 141 = 1433.2

male:

66 + (6.22 × your weight in pounds) + (12.7 × your height in inches) - (6.8 × your age) = BMR

I calculated the BMR for a 30-year-old man who is 6 feet tall and weighs 175 pounds:

BMR=66+1090.25+914.4-204=1866.65

After determining your basal metabolic rate, take your activity level into account and see...

How many calories do you actually need to maintain your weight?

1. If you are sedentary (rarely exercise or not at all), multiply your BMR by 1.2.

2. If you are slightly active (doing light exercise/exercising 1-3 days a week), adjust your BMR.

Multiply by 1.375.

3. If you are quite active (do moderate exercise/exercise 3-5 days a week), you should consider your BMR.

Multiply by 1.55.

4. If you are very active (do intense exercise/exercise 6-7 days a week), adjust your BMR.

Multiply by 1.725.

5. If you are extremely active (engaging in very intense exercise/workouts combined with physical labor or...)

(Train twice a day), multiply your BMR by 1.9.

So, now let's talk about calorie burning. Having figured out what it takes to maintain your current weight...

If you want to lose weight, how many calories should you reduce after setting a certain calorie intake?

Remember this: to lose just one pound, you need to burn 3500 calories. If you want to...

If you lose 1-2 pounds per week at a safe weight loss rate, then based on your current calorie intake...

To achieve this goal, you either need to reduce your daily calorie intake by 250-500 calories, or increase your daily calorie expenditure by 250 calories.

500 calories. (Similarly, if you eat an extra 250-500 calories a day, your weight will increase by [amount missing] per week.)

Add 1-2 pounds.

Before you get so bored you start yawning, let me tell you the benefits of doing this: you'll lose weight faster.

The slower the rate of weight loss, the longer the rebound time. This method works and can achieve long-term weight loss.

The result. If you lose weight using the right methods and start immediately, you can regain your life.

No more being a slave to prolonged dieting.

The key point is that there is only one way to lose weight. And, essentially, this is a...

A boring method, and absolutely no one likes it. That is: you need to burn more calories than...

Intake. Personally, the only time I don't calculate calorie intake is when I'm on vacation or during a holiday.

There are times when it's fun, and there are birthdays too. Anyway, to make life more enjoyable, you really have to...

Break some rules.

Facts

Proponents of fasting say that fasting allows the digestive system to rest, which is beneficial for weight loss.

Method. That's incorrect. Neither the human body nor the digestive system needs rest.

A reasonable interval between meals is enough for them to rest. Your entire body is designed to be at night.

Working day and night. When you fast and eat nothing, your body will think you are...

When you're hungry, it will do everything it can to protect you and will start storing fat and calories.

In this mode, your metabolic rate will decrease, and your body will prioritize burning muscle tissue over fat.

During fasting, you burn very little fat, and you'll feel quite unwell during this time.

It feels good. Who would want this feeling?