Basal metabolic rate (BMR) and daily caloric needs are different for every person. If you are trying to lose weight or gain weight, you need to know your BMR and daily caloric needs.
Do you eat too much? Do you eat too little? Do you know how much you should be eating to reach your goals?
Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you’d burn if you did nothing all day (or the amount of calories your body needs to maintain itself in a resting state).
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to burn fat and lose weight. If you maintain a caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums.
Follow this example:
Your BMR is 1800 and you use another 800 calories through exercise and daily activity (a total of 2600 calories). If you consume 2200 calories during the day, you would have a caloric deficit of 400. This will cause you to lose weight for the day.
If you continue this pattern, you will lose weight every day. It is important not to starve your body or you will get the opposite effect of what you want. Starvation will cause your body to conserve energy and store fat.
For instance, if you consumed 1700 calories, you would not even meet your BMR needs. This amount (900 deficit) is unhealthy and will cause fat storage and a host of other health problems if continued. This type of deprivation can also lead to loss of muscle mass.
The type of nutrition you consume and timing of nutrition is also very important for your metabolism. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly. Master the foundation of your nutritional needs before progressing to tactics like carb cycling.
Be positive and stay strong!
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Mark Dilworth, BA, PES
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