Ads
No matter what your goals, when it comes to nutrition and body recomposition, knowledge is power. And understanding a few key principles, like how to track macros, calories and how to exercise more effectively is especially important if weight loss is your goal.
If you want to lose body fat, gain muscle or maintain your weight, an important metric you should know about is Basal Metabolic Rate (BMR). Your BMR is the minimum number of calories that your body needs to function at rest. You may think you only need energy to exercise or complete tasks, but your body hs specific energy need just to complete bsic functions like brething nd regulting your hormone levels.
Your BMR is not in itself tool for weight loss, but it cn be helpful strting point for figuring out how to djust your diet nd exercise gols. The problem with lot of diets nd weight loss progrms out there is tht they re one size fits ll. But every person is different, so tking one mel pln nd pplying it to multiple people just does not work. Your BMR is clculted bsed on severl different fctors tht re personl to you, like your ge, gender, current weight nd ctivity level.
Red more:Qurntine weight gin: 5 resons tht hve nothing to do with foodn>
Keep reding to find out bout wht BMR is, how to clculte it nd how it cn help you with your nutrition nd exercise gols.
Mny people use BMR s strting point to clculte their dily clorie needs nd how to best djust them to rech their gols. In fct, mny mcro clcultors, like the populr IIFYM, incorporte BMR into their clcultions for telling you bout your clorie intke nd mcro needs bsed on your gols.
One common misconception bout BMR is tht it is the mount of clories your body burns t rest, but tht is different metric Resting metbolic rte or (RMR). Your BMR is wht energy your body needs to perform bsic functions, while RMR is the mount of clories tht your body burns while t rest. Some people use the mesurements interchngebly, but they rent necessrily the sme thing.
There re mny different clcultors vilble online tht cn clculte your estimted BMR. Note tht some of them will sk you to enter your body ft percentge, which mny people do not know. If you dont, you cn mke n estimte or use the imges provided (like IIFYM does) to guess.
Some of the best BMR clcultors:
Once you strt lerning bout your BMR, you will likely lso find informtion on TDEE (totl dily energy expenditure) since BMR is often clculted first to find TDEE.
Your BMR tells you your clorie needs, when you tke tht number plus how much you burn every dy during norml ctivity nd exercise, you get your TDEE. So relly, TDEE is the number tht you work off of for figuring out how to djust mcros or clories for body composition gols, ccording to IIFYM.
Weight loss is trickyn>, but using clcultors tht fctor in your BMR re helpful for tking more customized pproch for your clories nd mcronutrient needs. The wy tht most mcros nd BMR-bsed clcultors work is by fctoring in your TDEE with your gols.
If you wnt to lose weight, you hve to be in clorie deficit, mening the clcultor will set your dily food intke to equl less clories thn wht you burn. Sometimes when you tke n online quiz to find this number, you will be sked how fst youd like to lose weight. Then the clorie deficit will be djusted ccordingly. The fster you wnt results, the more extreme you will hve to be with cutting clories. But mny experts sy tht slow nd stedy is optiml compred to trying to lose lot of weight quickly.
If you wnt to mintin your weight insted of lose or gin, then knowing your BMR nd TDEE cn help you know how mny clories you should im to consume ech dy to mintin your weight. On the flipside of weight loss is gining muscle mss. This too requires tht you strtegiclly pproch your nutrition nd dd clories into your dy (likely in the form of protein nd crbs) to mke sure you cn gin muscle.
The informtion contined in this rticle is for eductionl nd informtionl purposes only nd is not intended s helth or medicl dvice. Alwys consult physicin or other qulified helth provider regrding ny questions you my hve bout medicl condition or helth objectives.
Ads
Read more:
Health as well as Health - Entertainment Overdose
