BMI (Body Mass Index) isn’t the best calculation to go off of for various reasons. I may write about it in a future article in more depth, just please keep that in mind.
BMR stands for Basal Metabolic Rate. This is essentially how many calories you’re burning throughout your normal day. This is based on a few factors, here are the most common:
- Activity level
These factors together can be used to get a decently accurate idea of how many calories you need to maintain your weight. Notice that I didn’t say lose or gain weight. Assuming that you consumed as many calories as your BMR tells you, your weight should stay the same.
BMR for weight loss
BMR stands for Basal Metabolic Rate
In order to use your BMR for weight loss just subtract 500 from your daily BMR calculation. The reason it’s 500 is pretty cool. Basically, there are 3,500 calories in a pound of fat. So, if you take that out over the course of one week (7 days) you would just divide 3,500 by 7 days and get 500. That’s a formula for using BMR to lose 1 pound per week.
Now, one pound a week may not sound like much… but, that can lead up to 52 pounds a year. It’s a healthy and steady way to maintain your weight loss.
But how can I lose weight faster
This is a common question, and the goal is to keep it off as well right? Good. To the right of this article you should see a free e-book. It was written by me, and goes over how to speed up your metabolism with 2 very simple “tricks”. I don’t like calling them “tricks”, because they are very simple and it’s really not magic or anything.
Basically, let’s say your BMR is 2,000 calories and you reduce your calories to 1,500. Cool stuff, but 1,500 calories of bad fast food, candy, or sugary coffee drinks isn’t really the same thing as having those 1,500 calories come from a balanced diet. Also, you’d be surprised how much food 1,500 calories is when you eat healthy.
Many people have asked me(and my wife) how do we eat so much and stay in such great shape? It’s because the foods we are eating are very nutrient dense
Cardio vs Weights (applies to women)
I’ve recently seen images saying stuff along the lines of “I run because I like cookies”. However, running isn’t the best way to kill that cookie’s lovely effects on your waist.
Aerobic vs. anaerobic exercise Studies published in 1992 and 1997 indicate that the level of aerobic fitness of an individual does not have any correlation with the level of resting metabolism. Both studies find that aerobic fitness levels do not improve the predictive power of fat-free mass for resting metabolic rate.
Anaerobic exercise, such as weight lifting, builds additional muscle mass. Muscle contributes to the fat-free mass of an individual and therefore effective results from anaerobic exercise will increase BMR. However, the actual effect on BMR is controversial and difficult to enumerate. Various studies suggest that the resting metabolic rate of trained muscle is around 55kJ per kilogram, per day. Even a substantial increase in muscle mass, say 5 kg, would make only a minor impact on BMR.
Some studies suggest that a minimum of 20 to 25 minutes of cardiovascular training per day can temporarily increase the basal metabolic rate by around 10%, owing to an increase in the metabolism of the working muscles required for recovery as well as storage of glycogen and other fuel sources used by the body like ATP and Creatine.
The above is an excerpt from Wikipedia – Basal metabolic rate. You can look at how some pretty cool body science on that page if you like to get really in-depth about it.
How do I get my BMR?