You Ask, I Answer: Basal Metabolic Rate/Daily Caloric Intake
Posted Aug 24 2008 10:53pm
How can one correctly find their BMR and the calories intake needed for the day?
I have messed up my BMR with my undereating and am in almost malnourished state.
I want to increase my BMR and lose some fat.
From what I understand, maintenance and weight loss is figuring out the equation between calories intake and daily activity.
I just want to know how to estimate a calorie range I should go for and amount of exercise I need to do daily.
I am small - medium frame woman, 130 pounds, and 5' 4", with almost no muscle tone.
-- Mandy (last name unknown)
You claim to have messed up your basal metabolic rate due to undereating to the point where you are in a “malnourished state”, yet are looking to lose fat?
In any case, to answer your question – yes, weight loss and maintenance comes down to figuring out the net result of calories in (food) minus calories out (metabolism).
Our basal metabolic rate -- the amount of calories we burn off simply by existing -- is ultimately determined by a variety of factors, among them age, genetics, physical activity, dietary paterns, body composition, and hormonalactivity.
This last point is especially important. Thyroxin, produced by the thyroid gland, plays a crucial role in metabolism.
In hypothyroidism, very little thyroxin in produced, and BMR is significantly lowered.
If you are cutting calories appropriately and upping physical activity for several weeks and see absolutely no changes, pay a visit to an endocrinologist and have your thyroid gland checked.
Thyroid issues apart, many people appear to forget that some of these factors change with time, age being the most obvious.
This is one reason why, as people age, they find that weight “creeps up on them.”
The 2,500 calories once needed to maintain weight can be too many -- and cause weight gain -- ten years later.
This is where knowing TDEE (total daily energy expenditure) also comes in handy.
TDEE lets you know how many calories you approximately burn each day on top of what your body uses up as a result of standard bodily processes.