Your BMR or basal metabolic rate is the rate which 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
In the resource section, I will have two links to find your BMR. One will be a basal metabolic rate calculator, the other will be an equation that you can calculate by hand. Even if you use the calculator, I recommend checking out the equation to see how the numbers come from.
You will be prompted to enter your height, weight, age and gender. 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 example, my BMR in 1500, so if I stayed in bed all day, would my body burns 1,500 calories just to stay alive.
Now that you know your BMR, you will be asked for your activity level. The more active you are, the more calories your body burns on a daily basis. After you’ve set your activity level (selection varies from light to heavy) you will have the amount of calories you need to consume daily to maintain your current weight.
To lose weight, you must consume fewer calories than the total need. Weight loss will occur when you burn more calories than you eat. Losing half kg per week, you must reduce your intake of calories by 500 calories a day. You may also lose half a kilo a week by burning an extra 500 calories a day in exercise. It will be easiest to do a combination of both.
Now you have to start counting calories. Every day, write down what you eat and calories found in this food. I’ll leave some useful links in the resource section to help search for calories in different foods.
Make sure you write down the calories you’ve burned in a day of activity. For example, if you went for a mil, you burned, on average 100 calories. I will also leave a link for calories burned during exercise.
Finding BMR is the first step. This is a long process with no corners to cut. Happiness.
Tips and Warnings
It’s going to be hard to keep track of calories in the beginning, but it gets easier over time.
Do not panic if you go over your calories for a day or so, life has many ups and downs and your eating habits will also.
Make calories count. Eat healthier and give your body more of what it needs to be successful.
Do not be too drastically with this. Do not try to reduce calories with too much one day. A pound a week is a good goal to aim for.