[Liftingchic]

Post by YellowJacket at FeminineMuscle

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:
655 + (9.6)(WT) + (1.7)(HT)- (4.7)(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. Spicy 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.......

*Ok, say you're a 31 year old, 5'5 130 pound woman, who has a moderate activity factor.

5 foot 5 in inches is 65 inches and 65 multiplied by 2.54 equals 165.1 centimeters. 130 pounds divided by 2.2 equals 59.1kg. Your conversions are done..... now to your Harris-Benedict Formula

655 + (9.6)(59.1) + (1.7)(165.1)- (4.7)(31)
655 + 567.36 + 280.67 - 145.7
Final number is 1,357.33

Now you take this number and I usually circle it because its important. Mulitply it by your activity factor, which we decided was moderate, so...
1,357.22(.5) = 678.67
Next you want to add your original BMR number (the one you circled) and add it to this new number.... 1,357.33 + 678.67 = 2036
*Final step! Take this new number and MULTIPLY it by your thermic food effect: 2036 (.10) = 203.6
*ADD your BMR + Activity factor to this new number: 2036 + 203.6 =2,239.6
This 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 #, 2,239.6 and substract 500 from it and you get 1,739.6. So why 500 calories? A 500 calorie decrease from your daily caloric intake will equal 3500 calories in 1 week. 500 x 7 = 3500.

But wait! As an added benefit, this is not including your heavy duty cardio, any fat burners, illict aids etc. So if you add say some green tea extract and/or caffeine to your regimen, you're going to burn more calories in a shorter amount of time!

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.

[Effie_drine]

Great Info LC

[Naughty Nurse]

Excellent post!!

[Liftingchic]

gald to be of help

[chrissy]

great post! I always enjoy reading your posts, they are always so informative! thanks for another great one!

[Liftingchic]

aww thanks hun