This post was translated by google translator:
For summer down a few pounds ? So just for a while little or nothing to eat? NO -GO ! Lots of sports is important, and more importantly, the proper nutrition. Since then come the fundamental and the total revenue into play. In this post you will find first of all, to start with an explanation .
-> For those who want healthy lose a few pounds :
BMR = The energy without physical exertion, at complete rest , your body needs per day.
Power conversion = The energy that your body uses in addition to the basal metabolic rate for physical activities and activities.
Total revenue = BMR + performance rate
Eat every day more than your basal metabolic rate, but less than your total sales. So you reach a healthy calorie deficit , and can successfully lose weight .
Take 10 minutes time and expect step by step through everything . You know then how many calories you may eat in a day and you can adjust to your losing weight then .
If time is of essence : Click here for the Online-Calculator
For anyone who would like a more detailed explanation , see below. Do not be put off by the formulas … it looks more than it actually is. 😉
Any values that you will calculate the same may serve thee only as a rough guide . To date, there is no exact formula that can tell you exactly how much you need to eat . Deviations ( to your actual basal metabolic rate and total sales) of + / -10 % or sometimes even more are perfectly normal.
This is because each person is unique . Factors such as genetics, body fat percentage, muscle mass and lifestyle can be detected correctly in any formula until now.
1 The basal metabolic rate – Definition and calculation
The basal metabolic rate is the energy that your body per day without any physical effort , ie at complete rest , are required. Your body needs a certain basic level of calories to keep the main body functions ( breathing, circulation, metabolism ) running. So if you eat too little , your body will not function properly, which then makes impossible a permanent weight loss.
So take care that you do not eat below your BMR .
There are several formulas to calculate the basal metabolic rate .
Here is the Mifflin – St.Jeor formula :
BMI below 30
(10 x weight in kg ) + (6.25 x height in cm ) – (5 x age in years ) – 161
Example 1 : You are female, weigh 78kg , 165cm tall and are 30 years old
BMR = (10 x 78 ) + (6.25 x 165 ) – (5 x 30) – 161
BMR = 780 + 1031 – 150-161
BMR = 1500 kcal a day
(10 x weight in kg ) + (6.25 x height in cm ) – (5 x age in years ) + 5
Example 2 : You are male, weigh 90kg , 178cm tall and are 30 years old
BMR = (10 x 90 ) + (6.25 x 178 ) – (5 x 30 ) + 5
BMR = 900 + 1113-150 +5
BMR = 1868 kcal a day
BMI over 30
(2.5 x weight in kg ) + (13.75 x height in cm ) – (5 x age in years ) – 911
Example 3 : You are female, weigh 95kg , 165cm tall and are 30 years old
BMR = (2.5 x 95 ) + (13.75 x 165 ) – (5 x 30) – 911
BMR = 238 + 2269 – 150-911
BMR = 1446 kcal a day
(2.5 x weight in kg ) + (13.75 x height in cm ) – (5 x age in years ) – 745
Example 4 : You’re male, weigh 110kg , 178cm tall and are 30 years old
BMR = (2.5 x 110 ) + (13.75 x 178 ) – (5 x 30) – 745
BMR = 275 + 2448 – 150-745
BMR = 1828 kcal a day
Overweight have a higher body fat percentage. Since body fat consumes less energy than muscle , is made from a BMI of 30 Broca’s index adjustment in order to get more accurate results. This is also the reason why in Example 1 and 3, as well as in Examples 2 and 4, the values are almost the same , even though the weight of so different .
2 The power conversion – Definition and calculation
The power dissipation is the energy that your body uses in addition to the basal metabolic rate for physical and mental activities. The more active you are, that is, the more you move during the day , the higher your sales performance and you should eat the more also . Because you do not every day you move the same amount , so you do not have to also eat a lot of the same every day .
Here is a way to calculate power dissipation : The PAL – factor
For a quick calculation of the power dissipation of the so-called PAL – factor will be used. PAL stands for “physical activity level” , ie the degree of your physical activity. The people are depending on their physical activity , divided into 5 different groups.
Here are two examples to help you find it easier to choose the appropriate PAL factor :
You work in the office. Monday you’re after work hardly active and play any sport . For this day , you can use a PAL factor of about 1.4 . Tuesday , however, you’re much more active and play sports also intensively for 1 hour . For this day a PAL factor of about 1.6-1.7 is appropriate.
You are craftsmen. On days when you do little, you choose a PAL factor of about 1.8 . At 2 days, the week you soielst but additionally for 1.5 hours football . For those days you take a PAL factor of about 2.0.
Once you’ve chosen your PAL factor , you can calculate your power sales. Take the example of a PAL factor of 1.6 :
Power conversion = BMR x ( PAL factor – 1 )
Power conversion = 1500 kcal (see Example 1 ) x ( 1.6 to 1 )
Power sales = 1500 kcal x 0.6
Power conversion = 900 kcal
3 Total revenue = BMR + performance rate
Total sales (including total energy expenditure or total energy demand period) is the total energy used by your body throughout the day. Total revenue is the sum of the basal metabolic rate and the power sales.
Calculation of turnover :
Total revenue = BMR + performance rate
Total revenue = 1500 kcal (see Example 1 ) + 900 kcal (example)
Total sales = 2,400 kcal
Successfully losing weight between basal metabolic rate and total revenue
First things first : Give your body the basic care that he needs . Eat therefore above your basal metabolic rate. Otherwise you risk the long term health damage . In addition, there will inevitably come to the yo-yo effect .
In order to lose weight successfully , you need more than your BMR , but eat less than your total sales. A good clue is the golden mean . If you , for example, a BMR of 1500 kcal and a total turnover of 2100 kcal , did you choose exactly the middle. You eat every day, or about 1800 calories and reach a healthy calorie deficit (300 calories below your total sales) . These missing 300 calories your body can then pick from the fat reserves , which you abnimmst .
No matter which diet or weight loss variant you choose, make sure that moves your calorie intake between the basal metabolic rate and the total sales. Take daily maximum of 500 kcal a . Otherwise, the danger is great that it comes to hunger metabolism and you no longer abnimmst . There is thus inevitably come to the yo-yo effect.