BMR
Hey, it's a new year and a chance to try something new. I've decided to try and lose weight slowly and become healthier. I decided to do this about 2 months ago but thought that it would be best to wait until the new year to join a gym since the rates would be cheaper. I've decided to join the YMCA and I will join this upcoming week. Then I will make a committment to go to the gym at least 3 days a week to begin.
One of the other first steps I'm taking is figuring out my BMR. I listen to this podcast named, "Fat 2 Fit Radio" and they talk about deciding what a goal weight is that you want to achieve and then figure out the BMR for that weight and then start trying to eat those amount of calories. Long story short, you try to behave like the person that are trying to become. My results for my BMR are below.
Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 2468 calories.
How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.
Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level / Daily Calories
Sedentary / 2251
Lightly Active / 2580
Moderately Active / 2908
Very Active / 3236
Extremely Active / 3564
NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.
One of the other first steps I'm taking is figuring out my BMR. I listen to this podcast named, "Fat 2 Fit Radio" and they talk about deciding what a goal weight is that you want to achieve and then figure out the BMR for that weight and then start trying to eat those amount of calories. Long story short, you try to behave like the person that are trying to become. My results for my BMR are below.
Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 2468 calories.
How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.
Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level / Daily Calories
Sedentary / 2251
Lightly Active / 2580
Moderately Active / 2908
Very Active / 3236
Extremely Active / 3564
NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.
