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Sabtu, 01 Juni 2013

How to Find Your BMR and Lose Weight

How to Find Your BMR and Lose Weight

Your BMR or basal metabolic rate, is the rate that your body burns calories while at rest. Once you've found your BMR, you can use the information to plan out your daily caloric intake and lose weight.

Instructions

    1

    In the resource section, I'll have two links to find your BMR. One will be a basal metabolic rate calculator, the other will be an equation that you can work out by hand. Even if you use the calculator, I recommend checking out the equation to see where the numbers come from.

    2

    You'll be prompted to enter your height, weight, age and sex. The calculator will use the information and let you know your basal metabolic rate. The BMR is the amount of calories your body burns while at rest. For instance, my BMR is 1500, so if I stayed in bed all day, my body would burn 1500 calories just to keep me alive.

    3

    Now that you know your BMR, you'll be asked about your activity level. The more active you are, the more calories your body burns on a daily basis. After you've entered your activity level (choices range from light to heavy) you'll have the amount of calories you must consume daily to stay your current weight.

    4

    In order to lose weight, you must consume less calories than your overall need. Weight loss will occur when you burn more calories than you eat. To lose one pound a week, you'll need to reduce your intake of calories by 500 calories a day. You can also lose one pound a week by burning an extra 500 calories a day in exercise. It will be easiest to do a combination of both.

    5

    Now you'll need to start calorie counting. Every day, write down what you eat and the calories contained in that food. I'll leave some helpful links in the resource section to help searching for calories in different foods.

    6

    Make sure you write down the calories you burned in a day through activity. For instance, if you walked one mile, you burned, on average, 100 calories. I'll also leave a link for calories burned during exercise.

    7

    Finding your BMR is the first step. This is a long process with no corners to cut. Good luck.

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