Doug Collins | Personal Trainer | DC Fitness | Dayton, Ohio
  • HOME
  • THE TRAINER
  • SERVICES
  • CLIENT SPOTLIGHT
  • BLOG
  • CONTACT

COUCH SURFING.  CALORIE BURNING.

9/23/2013

1 Comment

 
Picture

No, unfortunately this isn't some exercise program where you can get ripped sitting on the couch.  Today, I'm going to touch on Basal Metabolic Rate (BMR).  The most basic explanation for BMR is this.  If you never left the couch like our friend above, no matter what, your body is going to burn calories.  How many calories that is exactly depends on a lot of factors.  Just know that if you spent the whole day watching television today or squatting 300 pounds in the gym, your body is going to burn something.  Everything you do burns calories.  Breathing, blood circulation, digesting food.  You name it.  

Calculations for getting this number vary wildly depending upon the person.  For example, a 30 year-old, 6 foot man who weighs 180 pound is going to burn in the neighborhood of 1900 calories a day no matter what.  A 30 year-old, 5-foot-6 woman who weighs 130 pounds is going to burn an average 1400 calories a day, give or take.  How is this number determined, you ask?  There are a number of different equations to calculate BMR, but I generally use the Harris Benedict Equation.  This is how the Harris Benedict Equation works:
  • 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 years)

I'm aware that's an awful lot of math, but you can always go HERE and get the number for yourself without having to break out the calculator.   

Is this number 100% accurate? Yes and no.  The only thing this formula really doesn't take into account is lean body mass (muscle) vs. total body mass (fat and muscle).  That's why it's always best to be honest when assessing your activity level when using the calculator I gave you the link to.  If you don't exercise at all, your calorie intake should only be your BMR x 1.2.  If you are in the weight room or on the field 6 or 7 days a week, you could be looking at a calorie range of BMR x 1.9.  

The number you're given in the calculator is assuming you're only interested in maintaining your current weight.  If you want to lose weight, I would recommend subtracting no more than 700 calories from this number.  If you want to gain muscle mass, add 700.  Any more than that, especially when losing weight, you run the risk of losing muscle and damaging your metabolism.  If you're trying to gain muscle, too large of a surplus and you could easily gain as much fat as you do muscle.  

Got it?  I hope so.  If not, contact me HERE and I'll be happy to answer any further questions!  I'll be back tomorrow with another post.  Until then, here's some Motivation Monday stuff for you!

Picture
Picture
Picture
Picture
Picture
1 Comment
CIM North Carolina link
2/17/2021 10:34:15 am

Lovelly post

Reply



Leave a Reply.

    Subscribe to the DC Fitness Blog

    * indicates required

    Archives

    February 2017
    January 2017
    November 2016
    June 2016
    May 2016
    January 2016
    October 2014
    September 2014
    June 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013

    Categories

    All
    Advice
    Cardio
    Diet
    Ebook
    Exercise
    Fat Loss
    Fat Loss
    Fitness
    Flexible Dieting
    Gym
    Health
    Hiit
    If
    IIFYM
    Intermittent Fasting
    Lifestyle
    Motivation
    Motivation Monday
    Muscle Building
    Muscle Building
    Myths
    Nutrition
    Podcast
    Promotions
    Results
    Tips

    RSS Feed

Privacy Policy | Term of Service

Copyright © 2017 Doug Collins