It's New Year's Resolution time yet again! For many of us, we will focus on getting healthier and reducing body fat (two goals that can certainly go hand and hand). For most people, it is beneficial to determine an organized baseline for initial measurements and implement a consistent and detailed record of progress. Determining body weight, body fat, metabolic rate, and other medical figures (cholesterol, blood pressure, triglycerides, insulin, etc) is a good first step.
When you
are trying to lose or gain weight in a healthy manner, it is important to
remember that there are many factors affecting bodyweight. Some of these
variables include activity level, gender, age, height, weight, and obviously
genetics. It is also good to keep in mind that a pound of fat is about 3,500
calories so to burn fat you must create enough of a caloric deficit through
exercise and/or dieting. Utilize the Harris-Benedict
Equation which uses your Basal Metabolic Rate (BMR) and incorporates an
activity factor to determine your total daily energy expenditure in calories
The main factor omitted by the Harris-Benedict Equation is lean body mass. Leaner
bodies typically need more calories than those with a higher body fat percentage.
Because of this, the Harris-Benedict Equation will be very accurate in all but
the very muscular (underestimating calorie requirements) and those with very
high levels of body fat (overestimating calorie requirements). The first step
is to calculate your Basal Metabolic Rate (BMR):
- Calculate
Your Basal Metabolic Rate (BMR):
Standard BMR Formula
|
Women: BMR = 655 + ( 4.35 x weight in
pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) +
( 12.7 x height in inches ) - ( 6.8 x
age in year )
|
Metric BMR Formula
|
Women:
BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm) – ( 4.7 x age
in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) –
(
6.8 x age in years )
|
2. Apply the Harris-Benedict
Principle:
|
To
determine your total daily calorie needs, multiply your BMR by the
appropriate activity factor, as follows:
Sedentary: (little or no exercise): BMR x 1.2
Lightly
Active: (light exercise 1-3 days/week):
BMR x 1.375
Moderately
Active: (moderate exercise 3-5 days/week):
BMR x 1.55
Very Active: (hard exercise/sports 6-7 days a week): BMR x 1.725
Extremely
Active: (very hard exercise, double
training): BMR x 1.9
|
(bmicalculator . net,
2010)
Please remember to just use this as a guideline and consult your physician before beginning a weight loss or fitness regimen. Best of luck with all of your New Year's Resolutions, and I hope Frugal Fitness can be a valuable resource for you! Remember that patience, hard work, and smart decisions are most important.
I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!
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