The Golden Formula For Fat Loss

The Golden Formula For Fat Loss 

Before you start any diet you need to know your baseline, that is, how many calories your body needs to maintain your current weight. From this reference point, you can know how many calories you need to cut and how many you need to burn from exercise.

Your basal metabolic rate [aka BMR or sometimes used interchangeably with the term “rest metabolic rate” (RMR)] is that baseline.

Your BMR refers to the number of calories that is needed when your body is at rest, in order to breathe, circulate blood, keep your muscles toned, keep the intestines moving, maintain your glandular activity and keep your body temperature where it should be, etc.

Now here is a surprising fact. The more you weigh, the faster your metabolism is likely running. A large Sumo wrestler that weighs 350 pounds has a higher BMR than a woman weighing 130 lbs. This is because his body has to work harder to carry around that extra weight.

The formula to calculate BMR (both men and women) is 370+[21.6 X Lean Body Mass (LBM) in kg].

So let us calculate the BMR for a 350 lb sumo wrestler with 60% LBM:

1 kg = 2.2 lbs. Weight = 350 lbs. LBM = (0.6 x 350)/2.2 = 95.45 kg
BMR = 370 + (21.6 x 95.45)= 2431.72 calories

So for the sumo guy to maintain his weight, he must consume 2431.72 calories daily. On the other hand, a 130lb woman with 70% LBM will need to consume 1263 calories daily to maintain her weight.

Here is why knowing your BMR is important.

In order to burn fat, you must consume fewer calories than your BMR. But the source of your calories will affect your metabolism to your advantage or to your demise. 

You can find out your BMR by running down to the local gym and having a personal fitness trainer calculate it with a hand-held bio-impedance device. Or perhaps you could have your doctor tell you your LBM. You could then use that figure to calculate your BMR.

My BMR is ______________   Date____________

Tip: 

In case you do your own research, you'll find that there are various formulas for calculating BMR, each with its own pros and cons. There will be some variances in the figures but don't be overly concerned with this. 

The key is to use your BMR as a logical starting point and then adjust your calorie intake each week based on how your body is responding to your diet and exercise plan. No need to calculate your BMR weekly.

Later on down the road when you have made significant progress in your fat loss or want to maintain your weight or seek to build muscle, you may recalculate your BMR.