Caloric Restriction - How To Lose Weight Using Your BMR скачать в хорошем качестве

Caloric Restriction - How To Lose Weight Using Your BMR

How to Use BMR for Weight Loss Total Calories Burned Each Day Basal metabolic rate: 60-75% of total calories burned each day Activity thermogenesis (non-exercise movement and exercise) 15-30% of total calories burned each day Thermic effect of food (calories burned from eating and digestion) 10% of total calories burned each day If you can burn more calories than you eat, you will create a calorie deficit or negative energy balance. The Harris-Benedict Equation is used to Calculate Your BMR Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years) Then Multiply your BMR with your Activity Level Multiplier No Activity (sedentary): 1.2 Light Activity (1-3 days/week): 1.35 Moderate Activity (3-5 days/week): 1.5 Intense Activity(6-7 days/week: 1.6 Extreme Activity(2x training per day): 1.75 Total Daily Energy Expenditure (TDEE) = BMR x Activety Level Total Calories Consumed per/day = Myfitnesspal App by Under Armour (Calorie Counting App) Track your calories for 4-5 days and take the average. A calorie deficit of 500-1000 calories per day should result in a 1-2 pound weight loss per week. Photo Credit: Charles Deluvio @charlesdeluvio Markus Spiske @markusspiske Jelmer Assink @jelmerassink Katie Smith @kate5oh3 Lily Banse @lvnatikk Music: EpidemicSound.com "Celebration of Life" - Thomas Skyldeberg