Basal Metabolic Rate for Gaining/Losing Weight

[YellowJacket]

Basal Metabolic Rate for Gaining/Losing Weight
By YellowJacket


If you're looking to drop some pounds of pure fat naturally, this thread will interest you.

Your basal metabolic rate is the amount of calories it takes you to live on per day. A 2000 calories BMR means you spend 2000 calories a day maintaining your body functions and current weight. The BMR can be manipulated and used as a tool in losing weight (or gaining weight) very easily. There formula is as follows: (Note this is the formula for females, there are two separate formulas, because obviously it takes most women less calories to live on per day as opposed to their male counterparts).

Step 1: Take your height in inches and convert that to centimeters.... to do this, multiply your heigh in inches by 2.54.

Step 2: Take your bodyweight in pounds and convert it to kilograms. To do this, divide your weight by 2.2 (Note: the formula will inevitably be more accurate if you know your lean body mass (LBM) where you would place your LBM in place of your actual weight.)

Step 3: Use the Harris-Benedict Formula which is:
66 + (13.7 X WT) + (5 X HT) - (6.8 X Age)

* WT = Weight in Kilograms, HT = Height in centimeters.
Figure the equation and double check yourself, then move on to Step 4.

Step 4: Configure your activity factor.
Sedentary- ( little to no exercise) X .3
Moderate - (what most of us probably are) X .5
Heavy - (extreme trainers, quite rare) X.75
*Be honest with yourself, which category do you fit in best. The majority of people, male or female are Moderate.
-Take the final answer in Step 3 and multiply it by your activity factor.

Step 5: Thermic Food effect. This is the thermogenic values certain foods have on your metabolism. Ie. ****y foods will naturally speed up the metabolism. Before you begin this step, take the original number from Step 3 and add it to the number you got in Step 4. Take this new number and Multiply it by .10 The thermic food effect will be equal for everyone.

Step 6: Take the final number in Step 5 and add it to the number you multiplied it by. (BMR + activity factor + thermic food effect) and you have your final Basal Metabolic Rate. I will give an example below in case I lost you.......

Example
Say you're a 25 year old male, who's 6'0 210 pounds and is moderatly active.
*Convert your height to inches, which would be 72 inches and then to centimeters (72 x 2.54) = 182.88 centimeters.
*Convert your weight to kilograms. (210/2.2) = 95.45
*Plug in your numbers:
66 + (13.7 X 95.45) + (5 X 182.88) - (6.8 X 25)
66 + 1,307.67 + 914.4 - 170
2,354.07 - 170= 2,184.07!

This is your original BMR number. Now you have to take that number (2,184.07) and multiply it by your activity factor, which we said was moderate, so thats .5.

2,184.07(.5)= 1,092.04. This is your activity factor caloric expenditure. So you must add this to your original BMR number.

2184.07 + 1,092.04 = 3,276.1. Now on to the final step which is figuring in your thermic food effect. You take this new number and multiply it by .10.

3,276.1(.10) = 327.61. Now you add this new number to the previous number:

3,276.1 + 327.61 = 3,603.71 This is your basal metabolic rate.

So what does this mean? Well we know that 3500 calories equals one pound of fat. So, if you want to lose 1 pound of pure fat a week take your BMR #, 3,603.71 and substract 500 from it and you get 3,103.71. So why 500 calories? A 500 calorie decrease from your daily caloric intake will equal 3500 calories in 1 week. 500 x 7 = 3500 calories. You would beed to consume 3,103.71 calories a day to lose 1 pound of fat a week.... but this is without any cardio or any supplement benefits.

So by adding green tea, caffeine, ephedrine, clen, etc. you're obviously going to expend more calories thus speeding up your basal metabolic rate.

You must be careful not to put yourself in a great deficiency and then do all your cardio and include a fat burner/stimulant. Then becomes a risk of burning muscle, which we all know in our sport is the devil.

I apologize if this is a slap to anyone's face, as its fairly simple. I have seen in person hundreds of people benefit from this formula, this ranges from soccer players, to bodybuilders to older men and women just wanting to lose weight.

**One can also use this same formula to pack on the pounds with a bulking diet. Although I wouldnt not add 500 calories to your BMR in fear of too much fat gain, I would add between 250-350 calories excess to it and if you're a hardgainer, you can add 400+ or even the 500 if you wish. Use this formula to your advantage.

If anyone has problems with this or would like me to double check your final answer, Id be happy to....

Thank you for your time,


YJ

[Gongshow]

good post...thx

[buyb12]

good read there are some other factors that may need to be acounted for thyroid function ... THS

[Nekrawulf]

hrmm
it says 2100 for me.


So as an ectomorph with ADHD i should multiply this number by 2.5 correct?

[YellowJacket]

It takes into account your body structure, as for your ADHD, Im not even sure what to add to that.... I dont think theres a formula made specially for those types of cases....

[buyb12]

that would be asking alot ......right

[rapidresults]

Damn, that is some good information to know. Thanks

[IMTY1999]

Good info Bro... Thanks TY

[Integrator]

Great info Bro!!
Thats just what I have to do coz I'm too fat :\

[Bdubb]

I came up with 4155.35...

For my weight, I took my actuall weight of 212 minus 20% for bf to get 169.598 as a LBM. Is this correct? Or would I be better off just using my actual weight of 212?


I'm 6'2", 212 lbs., male, 22 years old.



thanks,
B

YJ for mod!

Nice info....I shall add this page to my bookmarks

[tman64]

great info bro.Thanks

[the_inkslinger]

finally found it.. great info.. thx

[Face]

Originally posted by Bdubb
I came up with 4155.35...

For my weight, I took my actuall weight of 212 minus 20% for bf to get 169.598 as a LBM. Is this correct? Or would I be better off just using my actual weight of 212?


I'm 6'2", 212 lbs., male, 22 years old.



thanks,
B

Use your lean body mass, and don't forget you need to convert it into kilos....... I wound up on 1700 But i am sure mine is higher cos even when I eat myself stupid and do no exercise i still don't put on weight....

[Natalie]

2,184.07(.5)= 1,092.04. This is your activity factor caloric expenditure. So you must add this to your original BMR number.

why multipying that number by 5 gives you a smaller number as a result??

I'm asking coz I got 114463,8... and I've checked it a couple of times.

I'm 18, female, 63kg, 167cms
my weight and height are correct coz we use the metric sistem here. So I've already have that.

Look:

3) 66 + 863.1 + 830 - 24,8 = 1735,3

4) 1734,3 x 5 = 8671,5

5) 8671,5 + 1734,3 = 10405,8
10405,8 x 10 = 104058

6) 104058 + 10405,8 = 114463,8

where's the mistake!?!??!

Thanks!!!!!

[Curls4dGirls]

Your decimal places are off.

3) 66 + 863.1 + 167 - 122.4 = 973.7

4) 973.7 * .5 = 486.85

5) 973.7 + 486.9 = 1460.6

1460.6 * .1 = 146

1460.6 + 146 = 1606.6

[Juka865]

Im not sure if this is correct.... 3699.52 bmr? At 5 8" 179 I put heavy because Right now I do 5 times a week 20 miles of biking which takes me about 1hr 30 mins to do... so i mean i do that mon thru fri if thats not heavy idk wut is I took 3 times a week as being 20 mins a day to be moderate.

[Juka865]

I got 3171.03 with .5 (moderate) Dont know which to go on anyone have ideas on what my excercise/ activity lvl is i do bout 20 miles 5days a week usually takes 1.5hrs.

[Juka865]

I also have to say that with that bmr number... i only consume about 1200 a day. If that ... and It says on a website a person doing biking on a mountain bike doing 1hr 30mins will burn 1000cals give or take some if they are 5 8 and 179... So idk wut all this means im not eatting enuff? im on a diet but...

[7lok4]

Great info!

198.12cm x 5
113.63k x 13.7
6.8 x 29

Moderate = .5

I came up with 3986.43...

Good to know.

Thank you!

[gatoolpod]

very informative post, cheers for the info.

[Megiddo]

Jesus I am intaking way less calories than what my BMR is. I got to reevaluate the diet

[ROCKETW19]

YJ i was just at 24hr fitness and i was talkin with a guy there that said they have a new machine that you breath in and it can tell you your BMR.

[BBAddict]

Originally posted by ROCKETW19
YJ i was just at 24hr fitness and i was talkin with a guy there that said they have a new machine that you breath in and it can tell you your BMR.

Those measure the oxygen intake of your body and actually just tell you your Resting Metabolic Rate (RMR) which is usually about 75% or less of your BMR because its just calories required to sustain your bodies functions. You still need to take into account any additional activity. Did they really say it was BMR or is it RMR cause if you base a diet on RMR you're definitely gonna lose weight but you're gonna lose a ton of muscle too (assuming there is some to lose!!). I love mega-gym personal trainers--good ones are one in a million!!

[Pumpdogg]

YJ I never read this b4. I had seen it but thought I had did not need it ( figured I knew how to gain and lose weight). After doing all the calculations, I was defintly undereating b4 I was injured. Good read as always from you even if it is a couple years old post

PD

[painful]

I know that this is an old post but at the begining it say that this is the formula for a woman but the example is for men.... using the same formula...... Kinda confused just wondering if this is a good formula for a guy.

[YellowJacket]

it does not say that formula is for women, this formula is for males.

[painful]

(Note this is the formula for females, there are two separate formulas, because obviously it takes most women less calories to live on per day as opposed to their male counterparts).



I was probably just confused by the wording.... I didn't notice it the first time around and have been using it with great results,so I figured it was right. Showed it to a friend and he pointed out the paragraph and it made me wonder, just thought I would ask....thanks for the info

[smackerthebull]

I know this post is old but I really appreciated it. Cleared alot of things up for me,
Thanks, YJ

[shortz]

Originally Posted by YellowJacket

it does not say that formula is for women, this formula is for males.

I have the formula for females if you would like me to post it. It is based off of 10cals per lb and slightly different %.