Why BMR is important to know for weight loss?

The amount of muscle you have affects how many calories your body burns when resting. Muscles, unlike fat, burn calories, so the more muscle you have, the more calories your body naturally uses, even when you're inactive. Building or keeping muscle is essential for keeping your metabolism working well. Regular exercise helps you create and maintain muscle, which boosts your body's calorie-burning power, making it easier to stay fit and healthy.

How do you find your BMR?

The easiest way is to use a food tracking app called 1st phorm. https://www.1stphorm.com/karinarabinfit You can add me as your advisor by typing my user name karinarabinfit which will calculate the entire calorie deficit for you.

or you can use this formula to find your BMR

For Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

For Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

If you know your weight in pounds and height in inches, you can convert them to kilograms and centimeters:

• To convert pounds to kilograms, divide by 2.205.
• To convert inches to centimeters, multiply by 2.54.

Example Calculation (for a woman):

• Weight: 150 pounds (68 kg)
• Height: 5'4" (163 cm)
• Age: 30

Plug these into the equation: BMR = (10 × 68) + (6.25 × 163) - (5 × 30) - 161 BMR = 680 + 1018.75 - 150 - 161 BMR ≈ 1387.75 calories/day

This means the person would burn about 1,388 calories daily at rest.

Once you know your BMR, you can use it as a foundation for creating a calorie deficit essential for losing body fat. Here's a step-by-step guide to help you structure your approach:

1. Calculate Your Total Daily Energy Expenditure (TDEE)

• Your BMR is the number of calories your body needs at rest. However, we need to account for your activity level to estimate your TDEE, which is the total calories you burn daily, including exercise and daily activities.
• Use an activity multiplier:
• • Sedentary (little or no exercise): BMR × 1.2
  • Lightly active (light exercise or sports 1-3 days a week): BMR × 1.375
  • Moderately active (moderate exercise or sports 3-5 days a week): BMR × 1.55
  • Very active (challenging exercise or sports 6-7 days a week): BMR × 1.725
  • Super active (strenuous exercise, physical job, or training twice a day): BMR × 1.9

This will give you your TDEE—the approximate daily calories needed to maintain weight.

2. Create a Calorie Deficit

• To lose body fat, aim for a calorie deficit. This means consuming fewer calories than your TDEE.
• Safe Deficit Range: Aiming for a deficit of 500–750 calories daily is generally safe and sustainable, leading to about 1-1.5 pounds of fat loss per week.

Example: If your TDEE is 2,200, a 500-calorie deficit would mean consuming around 1,700 calories daily.

3. Focus on Balanced Macronutrients

• Protein is essential when losing fat, as it helps maintain muscle mass. Aim for about 1.0–1.2 grams of protein per kilogram of body weight.
• Depending on your personal preference and energy needs, you can fill the rest of your calories with balanced carbs and healthy fats.

4. Incorporate Strength Training and Cardio

• Strength Training: Building muscle enhances your shape and increases your BMR, helping you burn more calories even at rest.
• Cardio: Adding cardio can increase your calorie deficit. For variety and effectiveness, aim for a mix of steady-state and interval training.

5. Track Progress and Adjust as Needed

• Use progress markers like body measurements, photos, and feelings rather than the scale.
• If progress slows, consider adjusting by slightly increasing exercise intensity or modifying your calorie intake.

Click here for a formula to do this for you.

Key Takeaway

Knowing your BMR gives you a starting point, but combining a calorie deficit, balanced nutrition, regular exercise, and regular adjustments will drive sustainable fat loss. Keep track of how your body responds and stay flexible to adjust!

You can download a free plan here