Control your calories and what they do to you

June 3, 12:58 AMSioux Falls Fitness ExaminerChad Hedgepeth

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Calorie counting has a friend and its name is Resting Metabolic Rate (RMR). RMR is the amount of energy(calories) that your body burns at rest for a 24 hour period. Knowing this number could help you effectively and efficiently count your calories with confidence.

How could RMR do this?

• Simply said; if your body burned 1500 calories at rest all day and you consumed 1500 calories there would be no extra for fat production. If you then burned 500 calories with activity that day on top of your RMR and still consumed 1500 calories. You will now have burned 500 extra calories that will mostly be fat.

• You do not want to consume less calories than your RMR. This could cause muscle loss and slowing of your metabolism. At first you will see “results”, but in the long term you will most likely gain the weight back quick and with a lower metabolism.

What else do I need to know?

• 1 pound of fat = 3500 calories

• This means if you were to stick with the diet and activity written above; you would burn 1 pound of fat in 1 week.          500Calories X 7days = 3500 calories (In Theory).

• Most healthy weight loss participants lose 2 pounds a week. This means that 500 calories of activity is not a lot. One would need to burn 1000 calories a day beyond the RMR to come close to 2 pounds a week.

I want to find my RMR!! How?

Click on this LINK and then follow my steps below.

1. On this page there are a list of links in the center lower half. The second one is called the BMR and RMR Calculator. Click on that link.

2. It should now show you some boxes that you can fill in (sex, age, height, weight). Try to be as accurate as possible. Now push calculate!

3. Look at the number for your RMR. Keep the number forever! You might want to update it every month.

If you are trying to lose weight; use the RMR number without activity level and try to maintain your caloric intake at that number.

If you are trying to maintain your weight look at the activity level chart right below your RMR calculation. The chart includes the amount of calories you might burn depending on how active you are during the day. Choose wisely.

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