And your Metabolic Rate is the rate at which your body burns calories.
Your Basal Metabolic Rate (BMR) is the rate you burn calories on essential bodily functions i.e. breathing, blood circulation etc. Do you know 60 - 75% of our calories are used in this way daily!
So how do we find out what our BMR is?
As a rule of thumb, our BMR uses 11 calories (1lb) for every 1/2 kg of body weight if we are female and 12 calories for a man.
BUT..... it is also determined by the amount of fat-free body mass you have (muscle, bone and vital organs). The more fat-free mass you have the higher your metabolism as this fat-free mass is calorie burning tissue!
Genetics also play a role, as some people are born with a more revved up metabolism!
Now for the added extra calories you need........ determined by your PAL... your Physical Activity Level..
If you sit around most of the day...(no, I did not say lazy!! you may sit at a desk in an office all day!!) 1.2
Fairly active (includes walking and exercise maybe 1 or 2 times a week) 1.3
Exercising 2-3 times a week makes you moderately active 1.4
With intensive exercise more than 3 times a week you will be active. 1.5
And very active if you exercise daily. 1.7
Your Daily Maintenance Calories (DMC) = BMR X PAL
can you work out how many calories you can consume in a day to stay at the weight you are?
If you can't work it out, comment below and I will work it out for you if you tell me your weight and how active you are.
If you can work it out, then please comment below anyway and tell us how many calories your body needs in a day.
Don't forget, if you want to lose weight then you must consume less calories and if you want to gain weight you must eat more!