Understanding Your BMR To Burn Pounds Off Fast

WARNING: If you hate math, this post is going to drive you crazy!!! lol

Okay guys, today I would like to talk about understanding your BMR in order to burn pounds off fast.

In order to burn pounds off, nutrition is at the forefront of any type of diet plan. With that said, also knowing your BMR (Basal Metabolic Rate) and how to associate that number with your weight loss goals will put you one step closer to success.

The human body needs at least 1200 calories per day (your calorie requirements may be different based off of several factors) in order for it to function at its best and for you to successfully burn pounds off. So you need to take into account how many calories you are burning (exercise and daily activities) so that your body will be left with at the end of the day 1200 calories.

For example: If you burn off 500 calories a day, you need to take in 1700 calories a day so that your body will be left with 1200. When you dramatically reduce the amount of calories your body needs (either by too much exercise or reducing how much you eat), your metabolism will slow down and will begin to store calories as fat. This is because it is sensing starvation.

Here is a rundown of why your body needs the required amount of calories daily:

• Your liver needs 23% of your daily calorie intake.
• Your brain needs 23% of your daily calorie intake.
• Your heart needs 12% of your daily calorie intake.
• Your skeletal muscle needs 30% of your daily calorie intake.
• Your kidney needs 12% of your daily calorie intake.

Now, to get your BMR number, visit this site Now that you have that number, follow the HBF (Harris Benedict Formula) to determine what your daily calorie intake number should be specifically for your body type.

Here is the formula:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

For example:

• I weigh 250 pounds. I am a male and 30 years old.
• According to the HBF, I am "moderately active".
  
• My BMR number is 2308.
• Now I have to take my BMR number (2308) and multiply it by 1.55 (moderately active). That number is 3577. That is the amount of calories I need daily to MAINTAIN weight.
• To burn pounds off , I simply need to either slightly reduce my calorie intake by no more than 3-500 or increase my physical fitness to burn off additional calories. Remember, one pound equals 3500 calories. So, if you reduce your daily calorie intake by say 500 daily, you'll lose one pound every week (500 calories X 7 days = 3500).

Does your head hurt yet with all the math? lol

Follow those calorie formulas above and you'll burn pounds off fast!

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