Calories in vs calories out is a hot topic with those desiring to lose weight. How then does one figure out how many calories to consume and how many are being burned, so that maximum fat can be lost.
BMR or Basal Metabolic Rate also known as REE or Resting Energy Expenditure is an estimate of the number of calories burned by ones body each day if you did nothing. To figure out ones BMR/REE you can either find a calculator on-line or use the Harris-Benedict formula. For men the formula is 66 + (13.75 * weight in kg) + (5 * height in cm) – (6.76 8 age in years) and for women the formula is 655 + (9.56 * weight in kg) + (1.85 * height in cm) – (4.68 * age in years).
Then the BMR calculated is multiplied by a factor typically between 1.2 and 2 that is dependent on the general activity level of the person to determine the actual caloric needs based on that activity level. The activity multipliers are as follows sedentary = 1.2, lightly active = 1.375, moderately active = 1.55, very active = 1.725, and extremely active = 1.9. Knowing these numbers is helpful in determining the amount of calories to consume each day.
If we go on the assumption that one pound of body fat contains 3,500 calories. Then one would think that to lose one pound of fat per week one needs to either reduce calorie consumption by 500 calories per day or burn 500 more calories per day or some combination of the two,and to lose two pounds of fat per week that number jumps to 1,000 calories per day. But sadly that simple math just doesn’t add up with weight loss. Metabolism is not that simple.
A simple and effect way according to Tom Venuto to determine the calories one should consume while trying to lose fat is as follows: for an aggressive deficit one should eat 31% to 40% less than the calculated BMR, for a moderate deficit one should eat 25% to 30% less than the calculated BMR, and for a conservative deficit one should heat 15% to 20% less than the calculated BMR. The differences in percentages are based on how quickly one desires to lose the fat.
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