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How to Use Your Basal Metabolic Rate to Control Your Daily Calories
Deciding on your daily calorie intake plays a big role in how effectively you lose weight. If you eat too many calories, you won’t lose weight. If you eat too little, the body’s metabolism will slow down, and as a result, you will try to keep more of the calories you ingest.
To decide the amount of calories to eat each day, it is best to start with your Basal Metabolic Rate (BMR). As a reminder, your BMR is the minimum amount of food energy that you need to digest to preserve your current state if you are going to be still all day.
In view of this fact, every movement you make, no matter how small, will result in fat being burned. Of course, this is exactly what you should do to lose weight. Also, when you include any type of exercise in your daily activities, the faster you burn fat.
Why use your BMR?
Some may think that it is not necessary to use your basal metabolic rate as a guide to control your daily calories. It is so easy to limit yourself to 1200 to 1500 calories a day. It would be nice if we were all the same. However, this one size fits all diet mentality may work for some, but for the majority they need something more that fits closer to their lifestyle.
For example, the BMR for a 5 ft 5 in 25 year old woman who weighs 170 pounds is 1582 Calories. However, for a male of the same height and weight, his BMR is 1780 Calories. Therefore, if he were to go on a diet eating only 1500 Calories a day, the male should lose more weight since it is further from his BMR.
So, you see, using your BMR, you can get a better estimate of how many calories you need to eat every day to lose weight, which helps take the guess work out of deciding how many calories to eat. In addition, you can also use it as a guide to determine how fast to lose weight as well.
Should your daily caloric intake stay within your BMR?
Since the consumption of calories derived from your BMR will allow you to lose weight, it is a good place to start your diet. However, you can go below your BMR calorie intake to burn fat faster. The only precaution you need to take is to make sure you don’t let your body go into starvation mode.
Since everyone’s metabolism is different, there is no set point at which you know for sure that you are in starvation mode. However, it is generally accepted that as long as you are getting at least 1200 calories a day, you should be fine.
Once you have gone for a week of diet to your BMR, you can evaluate your weight to see if you need to add calories to slow down the pace, or subtract calories to lose faster.
Also, since your BMR changes with your weight, the value you have a month from now will be different from the value you have today, if during that time you lost say 10 pounds. By taking into consideration this changing value, you can adjust your calorie intake accordingly and avoid getting stuck on a weight loss plan.
Calculate your basal metabolic rate
To calculate your BMR to control your daily calories, you can use this BMR calculator. Remember, however, that this is only a guide to determine your calorie intake. After a week, evaluate your progress and make any necessary changes.
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