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Q: Calculating basal metabolic rate - human metabolism rates - calorie expenditure. ( Answered,   0 Comments )
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 Subject: Calculating basal metabolic rate - human metabolism rates - calorie expenditure. Category: Health > Fitness and Nutrition Asked by: dawerm-ga List Price: \$20.00 Posted: 18 Oct 2006 15:07 PDT Expires: 17 Nov 2006 14:07 PST Question ID: 774824
 ```Dear Friend, How do you calculate your basal metabolic rate -- and do you need any tools or equipment to get an accurate calculation of how many calories per day an individual should have to burn in order to lose between 1 - 3 pounds of fat per week? Thank you for your time and effort on this question. All the best, Jake Berlin```
 ```Jake... The Discovery Health Channel's website has a BMR calculator which does the calculation for you. Just enter your gender, age, height and weight and hit Enter. This will be how many calories you'd burn if you were essentially inactive all day: http://health.discovery.com/tools/calculators/basal/basal.html About.com has another calculator that takes into account your level of activity: http://walking.about.com/cs/calories/l/blcalcalc.htm Entering the same data into the latter calculator as in the first provides a higher figure for how many calories you need to consume just to maintain your weight at the 'sedentary' activity level. For me, it calculated 2078 vs 1659.7 on the first one. The Discovery calculator seems more likely to be accurate, as I can maintain my weight with much less than 2078 calories/day. Some differences can be expected, depending on the ratio of fat to muscle, as a higher percentage of muscle in the body will burn more calories than a lower one. Muscle tissue has the advantage of burning off calories 24/7, even while we sleep. The About page notes that: "If your goal is to lose weight by burning off excess body fat, aim to eat 500 fewer calories per day than your daily caloric needs, and maintain or increase your exercise activity." DietBites.com has a page that notes, more specifically: "It takes 3,500 calories to equal one pound of body weight. Generally, dieters dump an average of 1,000 calories per day in an effort to lose 2 pounds of body fat per week." http://www.dietbites.com/diet-pound.html Stevens Creek Software has a page with an even more detailed and useful calculator: http://www.stevenscreek.com/goodies/calories.shtml Plugging in the same data as in the first two, and entering sleeping as my activity level for 24 hours, it calculates my BMR at 1826, and separates out the calories burned from activity (sleeping) at 821 calories, for a total of 2648. That still seems a bit high, but the calculator on this page lets you also enter your actual levels of daily activity and then lets you enter your intended exercises (running, cycling or swimming, or any other activity, for which you can look up and enter the calories burned per hour), to see what the final outcome will be. It will add the calories burned by your exercise routine and calculate the total calories burned for the day. It also says that you need to burn 3500 calories (over your intake) to lose one pound. It also provides you (and lets you change) the number of calories per mile per pound used by the more common forms of exercise. To lose 3 pounds in a week, then, you need to burn 10,500 more calories than you consume within the same week, taking into account the amount of calories consumed by your basal rate, your normal daily activities and your intended exercise routine. Note that losing too much weight too quickly can be rough on the system, and some health experts recommend setting your sights on the goal of 2-3 pounds per month over an extended period of time. If you find you can lose more than that with no unpleasant effects on your system, then go for it, but if you feel stressed when you attempt to lose more than 2-3 lbs per month, it's probably wise to scale back. Also note that you shouldn't consume less than 1200 calories per day without medical supervision. See this article on dieting from nbc17.com "The calorie level of your diet should allow for a weight loss of no more than 1 pound per week (after the first week or two when weight loss may be more rapid because of initial water loss)." http://www.nbc17.com/health/3555485/detail.html That page refers to this excellent article on the site of the National Institute of Health's Weight Control Information Network, titled, 'Weight Loss for Life': http://win.niddk.nih.gov/publications/for_life.htm All of the calculators above take into account that your basal metabolic rate decreases as you age - you burn fewer calories at rest as you get older. This can be offset somewhat by increasing your muscle mass, so, believe it or not, some form of weightlifting is a good thing for elderly people. I think that speaks well to your stated question, but if anything's unclear, please post a Request for Clarification before rating this answer. sublime1-ga Additional information may be found from an exploration of the links resulting from the Google searches outlined below. Searches done, via Google: basal metabolic rate ://www.google.com/search?q=basal+metabolic+rate calories pounds ://www.google.com/search?q=calories+pounds "recommended rate of weight loss "pounds per month ://www.google.com/search?q=%22recommended+rate+of+weight+loss+%22pounds+per+month```