- Low intensity aerobics = 400 calories
- High intensity aerobics = 600 calories
- Walking = 300 calories
- Running = 1000 calories
- Climb stairs = 700 calories
- Hiking = 500 calories.
Understanding BMR: The Magic Number for Weight Loss
Website design By BotEap.comHave you noticed that each year it costs you more to eat what you usually do without gaining weight? This is because your basal metabolic rate (BMR) decreases as you age. And to make matters worse, depriving yourself of food lowers your BMR by sabotaging your weight loss plans. This article will explain what BMR is, how to calculate it, and how to put this information to work to help you manage your weight at any age.
Website design By BotEap.comWHAT IS BRM?
Website design By BotEap.comYour BMR is your magic number when it comes to losing weight. This number represents the number of calories your body needs to function at its most basic level. is the number of calories you would burn if you were lying in bed all day. Each person has a different metabolism and therefore has a different number of calories that they can consume and still lose weight. By using the formula outlined below, you will be able to calculate your BMR and get an accurate idea of how many calories you should be consuming in a day.
Website design By BotEap.comBecause calories count in weight loss, the trick is to reduce the number of calories you take in and increase the number you burn through activity to create a sufficient deficit for weight loss. However, you can get into trouble if you don’t eat enough calories. Your body will go into starvation mode, causing your metabolism to slow down.
Website design By BotEap.comMake sure you consume enough to give yourself the energy to exercise, live your best life, and/or be productive at work. Remember, you want to create a deficit, not go into starvation mode.
Website design By BotEap.comHOW TO CALCULATE YOUR BMR
Website design By BotEap.comThe BMR calculation is different for men and women and takes into account height, weight, age and gender, so you need to give or take 100 calories.
Website design By BotEap.comWomen: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Website design By BotEap.comMen: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Website design By BotEap.comLet’s see an example. Let’s say we want to know what the BMR is for a woman who is 5 feet 3 inches (63 inches), 158 lbs. and she is 48 years old. The formula looks like this:
Website design By BotEap.comBMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Website design By BotEap.comBMR = 655 + (4.35 x 158) + (4.7 x 63) – (4.7 x 48) = 1412.8
Website design By BotEap.comBMR 1,412.8 represents the number of calories, plus or minus 100 calories, that this woman burns while at rest during a 24-hour period. That means she must eat about 1,413 calories per day to maintain her weight. Remember this number. We will need it later to calculate her daily calorie intake.
Website design By BotEap.comINCREASE YOUR HEAT DEFICIT BY BURNING CALORIES
Website design By BotEap.comAnother reason to exercise! When we add exercise to our daily routine, we burn additional calories. The longer and harder we exercise, the more calories we burn. Having an active job, cleaning the house, or mowing the lawn burns calories! The only way to accurately track how many calories you burn throughout the day and while exercising is to use a heart rate monitor like the one many athletes use when exercising, such as a Polar Fitness Watch. You can calculate overall calorie burn, but variable factors include workout intensity, age, gender, weight, and fitness level. Here are some general guidelines for an hour of training: