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Your Basal Metabolic Rate (BMR) is the number of calories you'd burn while just sitting on the couch eating bon-bons. (Old joke. lolo) Your Basal Metabolic Rate decreases as you age as well as decreases every time you deprive yourself of food in hopes of losing weight. On a more positive scale (excuse the pun), a regular routine of cardiovascular exercise and weight training, can increase your BMR. The more muscle weight a person has, the more calories that person burns while at rest.  So remember, this equation will be very accurate in all but the very muscular and the very fat. Your Basal Metabolic Rate is a basic organ function, so is not something you can just increase. To increase you BMR you simply need to exercise more.

BMR Equation:

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 year )

Example:

Female

41 Years

116 Pounds

5' 5" = 65 Inches

BMR = 655 + (4.35 x 116) + (4.7 x 65) - (4.7 x 41) = 1264.6 Calories Just to maintain my bodyweight of 116 pounds if I stay inactive. 

One pound of body fat is equal to 3500 calories. So, to lose one pound of per week (safer way), you would have to decrease your caloric intake by 500 calories per day. On the other end, to gain one pound per week (safer way), you would need to increase your caloric intake by 500 calories a day. The American College of Sports Medicine recommends a minimum of 1200 calories per day for females and 1800 calories per day for males.

Always consult your physician before starting a diet or fitness regimen. Never begin an eating plan that calls for less than 1200 calories a day for women or less than 1800 calories a day for men without also consulting a doctor.

 





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