Basal Metabolic Rate

Say whaaaaa? 

Your Basal Metabolic Rate, or BMR, is the amount of calories your body burns at complete rest in order to maintain regular bodily function.  So why is this number important?  Good question, but it's a little more than a one sentence answer.  Stick with me through this one - it's a little longer than usual but I promise it will be worth it!

Most people who are trying to eat right and be healthy are more concerned about eating less.  But what if I told you most "diets" fail because people aren't eating enough?  We vigorously exercise and try to eat right, only to stay the same weight or even, dare I say it, GAIN weight.  So how can you eat more and still lose?  By calculating and increasing your BMR.  

Calculating your BMR
The calculations below are probably the most accurate you can get without seeing a professional.

Women:  655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:  66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Multiply your BMR by:
1.2 if sedentary (little or no exercise)
1.375 if you exercise 1-3 days per week
1.55 if you exercise 3-5 days per week
1.725 if you exercise 6-7 days per week

Example:
I am 155 lbs, 5'4" (64 inches), and 30 years old.  My calculation would look like this:
          655 + (4.35 x 155) + (4.7 x 64) - (4.7 x 30)

Okay, I'll admit, I had to Google the order of math equations.  Here's a quick math lesson so you can solve your equation.  Remember "Please Excuse My Dear Aunt Sally" from algebra class?  
PEMDAS = Parenthesis, Exponents, Multiplication, Division, Addition, Subtraction.

Perenthesis First (which include the next step of multiplication)
655 + (4.35 x 155) + (4.7 x 64) - (4.7 x 30)
=655 + 674.25 + 300.8 - 141

Completing the addition next gives us the following:
=1,630.05 - 141

And finally, subtracting the above numbers gives us:
=1,489 calories per day JUST RESTING!

Now let's add in the exercise.  I exercise roughly 3-5 days a week, so I need to multiply my BMR by 1.55, which equals 2,308 calories.  

So Now What?
By calculating your BMR, you have already conquered a good part of the battle!  But the question still remains - why is it so important?  Not eating enough calories can be just as dangerous (and less productive) as eating too many calories.

Many people complain they aren't losing weight or they are seeing a gain, yet they are exercising like crazy and eating the right foods.  Both of these things are an important part of a healthy lifestyle, but when you don't eat ENOUGH calories, your body starts to hold on to every last calorie you feed it because it is unsure as to when it will be fed again.  This only leads to your body storing fat instead of getting rid of it.  Pretty counterproductive, right?  So go ahead - calculate your BMR, and once you're done, look over what you ate today to see if you had enough calories!

Increasing your BMR
Increase your strengthening exercises.  These consist of exercises such as squats, weights, sit ups, push ups, etc.  While cardio is great for the heart, it's not going to help you keep the weight off long term.

Increase your meals per day.  Eating 5-6 evenly portioned meals per day will help boost your metabolism and keep your glucose levels even.  Recall the feeling you get after eating a big meal - tired and uncomfortable come to mind!  You are tired because your blood supply is centering itself around your digestive track to help your system process all the food.  Once your body has digested the food, you wait to eat for 3-4 more hours and your body has to work hard again to process a ton of food.  Eating 5-6 small meals per day keeps your system moving - there's not a big lull between meals, which keeps your metabolism up!

Next blog:  What foods & beverages are killing your weight loss and/or health.