The "Journal of the American Medical Association" reports that one-third of all adults in the United States are obese, based on data from 2007 to 2008. If this health issue is to be overcome, understanding the basics behind losing weight and keeping it off is key. Those basics begin with the consumption and expenditure of calories.
Basal Metabolic Rate
Your Basal Metabolic Rate, or BMR, is a formula that provides a personalized estimate of the calories needed per day to maintain all the body's basic needs for someone who is completely sedentary. A BMR is the calorie baseline and is a useful concept for people wanting to be in control of their weight.
Calculating BMR
There are many online tools to use to easily calculate your BMR. The formula is based on the Harris Benedict Equation. In order to get an accurate result, be sure to find an online site using a calculator. The actual equation is:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
Due to a higher percentage of lean muscle mass in men, their BMR is about 10 to 15 percent higher than that of women, and their equation is slightly different.
Daily Caloric Need
Once you have your BMR you can determine what your daily calorie intake should be based upon your activity levels and goals.
Your daily calorie need if you participate in:
Little or no daily exercise = BMR x 1.2
Light exercise, 1-3 times per week = BMR x 1.375
Moderate exercise, 3-5 times per week = BMR x 1.55
Hard exercise 6-7 times per week = BMR x 1.725
Burning Calories to Lose Weight
A pound of fat is equivalent to 3,500 calories. To lose a pound of fat you need to work off those calories through exercise, reduce your caloric intake or a combination of both. The American College of Sports Medicine recommends losing one to two pounds per week, because taking weight off slowly increases the odds of keeping that weight off.
How To Use Your Basal Metabolic Rate
Consider an example. A 30-year-old woman who is 5 feet 5 inches tall and weighs 130 pounds has a BMR of 1,380. If she began walking three times per week her daily caloric need would be 1,897 to maintain her present weight. To lose one pound per week she could reduce her intake to 1,397 calories per day, equaling a 3,500 calorie reduction in seven days. If her goal is to lose two pounds of fat per week, she could increase her exercise level and keep her calorie intake at 1,397.
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