How to calculate your metabolism for weight loss?
What is metabolism?
If you are walking, running, sitting or even sleeping, your body requires energy. Food contributes to energy. This process of converting food to energy is called metabolism.
Step 1: Know your BMR:
You must have heard or read at least once about “BMR”. Basal metabolic rate.
In simple words, the basal metabolic rate is the amount of energy spent per unit time at rest.
You will be calorie conscious in your weight loss journey. So it is important to know about how to calculate BMR. Strict measurements demand many constraints to be properly met, but it is totally alright even if you are approximately having an idea about it.
All you need is a pen, paper and a calculator(optional).
The Harris-Benedict equation helps you to calculate BMR and assists you in weight loss.
- For men:
In metric units :
BMR = 88.3 + (13.4 × weight in kg) + (4.8 × height in cm) (5.7 × age in years).
- For women:
In metric units:
BMR = 447.6 + (9.2 × weight in kg) + (3.1 × height in cm) (4.3 × age in years).
These equations help you to find out how many kilocalories of food you must take in per day to maintain the physical personality you already have.
Step 2: Calculate your total energy expenditure(TEE).
TEE is determined based on your physical activity.
1. Desk-bound / slightly active lifestyle: TEE = BMR x 1.53.
2. Moderately active / active lifestyle: TEE = BMR x 1.76.
3. Robustly active: TEE = BMR x 2.25.
You must take in the amount of food equivalent to the result obtained in kilo-calories after calculating TEE.
Therefore, to lose weight you must consume bit lesser calories than you are already consuming.
(If you want to gain weight, you must consume bit more calories.)
Preferably it should be +/- 200 kcal.
You must be aware that just consuming the required number of calories merely wont help you in any way. It’s not just about the quantity, its about both the quality and quantity of food that you will consume.
Example: Half a litre of coke contains 200 calories and 2 apples also contribute to 200 calories nearly.
What’s good?
Obviously 2 apples. You must look at every possible perspective to know what is healthy and what is not.
So, it’s not solely calories, but also about what nutrients you get.
