Weight Loss: Do your BMR calculation
After the first step finding out weather you have a healthy body weight, you need to understand and do your BMR calculation now.
Before any BMR calculation, you might ask what is BMR? Actually, BMR (basal or resting metabolic rate) is the number of calories that our body requires on a daily basis if we stay in bed all day and do nothing. It goes to the functioning of vital organs in the body such as the pumping blood to the heart, repairing the worn out cells, temperature regulation etc.
The most well known way in BMR calculation is the Harris Benedict equation. This calculation is more accurate than determining calorie needs based only on total body weight. Anyhow, the Harris Benedict equation does not take lean body mass into consideration. Calculations will be accurate in all except for the extremely muscular and the extremely obese people.
English BMR calculation Formula:
Female: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Male: 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )
Metric BMR calculation Formula:
Female: 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Male: 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.8 x age in years )
For example, a female of 35 years old with 50kg in weight and 160cm in height will get her BMR of 1253 after putting the figures into the BMR formula above. This mean the basic amount of calories her body needed to expend is 1253 even if she is just lying in bed 24 hours.
Next, let’s calculate the number of calories your need to support your daily activities. Simply multiply the figure getting from BMR calculation by the below number, depending of what type of activities you do.
- 1.15 if you don’t exercise at all
- 1.30 if you exercise lightly 1 to 3 times per week,
- 1.55 if you exercise moderately 3 to 5 times per week,
- 1.80 if you exercise hard 6 to 7 times per week
- 1.90 if you have a physically demanding job or are trained for a sports competition such as a marathon.
Take for the same example. If she does exercises 2 times per week, the total number of calories she needs to support her daily activities is 1629 (1253 x 1.3). As long as her calorie intake does not exceed 1629, this lady can maintain her current weight with the assumption that all other factors remain the same.
For those who want to lose weight, it is advisable that the calories intake should not less than your BMR calculation figure or 1000 calories per day. If you consume less than this amount, your body will think it is under starving and thus slow your metabolism accordingly to conserve body fat. This is definitely not the desired effect you want in losing weight!
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