In articles about losing weight, it is often possible to read about the basic metabolism. This is the amount of calories that the body spends in a state of absolute rest. Simply put, the energy value that is "burned" just to breathe, maintain blood flow, cell renewal, nervous activity and other vital processes in the body.
If you add to the basic metabolism the number of calories you consume during work, home activities, recreation and sports, get the daily need of the body for energy.
- So, the basic metabolism is an important indicator for those who take care of their health.
Basal metabolism: implications for weight loss
Basic metabolism or so-called basal metabolism determines how fast you will lose weight on a particular diet. Often in pursuit of rapid weight loss, we sit on a completely "wild" low-calorie diets with calorie diet 800 and 600 kcal. These figures do not provide a third of the body's need for calories in a state of absolute rest. Upon in practice, this leads to only one result – a slowdown in the rate of basal metabolism.
Yes, the body will take some of the energy from the fat deposits, but at the same time it will try to adapt to the "ultra-low" calorie diet, as any food due to fat deposits from the point of view of nature – "hungry, emergency" mode. In addition, if the diet is unbalanced in proteins, you will quickly lose muscle mass, and the basal metabolism will slow down quite significantly.
Simple the rule in relation to basal metabolic rate:
- the caloric content of your diet should not be lower than the main metabolism.
Let's Say your basal metabolic rate is 1450 calories, then the diet should in any case to provide this need. With the loss of each kilogram of weight, the "digital indicator" will decrease and you will have to reduce a little calorie power.
And where does the calorie deficit, so necessary for weight loss, come from? We remind you that during the day you do the work on its number and will depend on the "calorie deficit".
Basic metabolism: what determines
Most formulas for the calculation of basic metabolism take into account three indicators: sex, age and weight of the person. However, a more accurate calculation can be obtained if you know at least an approximate ratio of fat and muscle mass. One kilogram of muscle tissue consumes about 200 kcal per day only to "maintain itself", while 1 kg of fat requires three times less energy.
Hence the high rates of basal metabolism of women athletes and direct benefit from serious strength training. If you can increase at least 2-3 kg of muscle mass, the energy consumption at rest will increase by almost a third, which translated into everyday language means "you can eat more, and at the same time be slimmer than most girlfriends." In addition, the volume of a kilogram of muscles is significantly less than the same amount of subcutaneous fat. That is why the diet and the regime of the day for weight loss should be focused not so much on reducing the total body weight, but on fat burning.
How to calculate basal metabolic rate
The Simplest formula for calculating the rate of basic metabolism is as follows:
- Divide your weight in kilograms by 0.454.
- multiply the Obtained number by 0, 409.
- multiply the Result by 24 and get the rate of basic metabolism, expressed in kilocalories per day.
Most averaged values are given by the following basic exchange formula. OO for women is 0.9 times body weight in kg, and multiplied by 24. For men, this formula should take one instead of 0.9.
the Formula for calculating the daily energy consumption for the main exchange, taking into account weight, height and age (Harris-Benedict formula):
- for men: 66 + (13.7 * weight) + (5 * height in cm) – (6.8 * age)
- for women: 655 + (9.6 * weight) + (1.8 * height in cm) – (4.7 * age)
All given formulas do not take into account your muscle mass. To obtain the measurement of the latter figure is possible only after will be made body composition analysis. In fact, to calculate the basal metabolism based on the composition of the body in a medical center environment.
the Calculation of daily energotrast on the main exchange, based on the free from fat mass bodies
The Catch-McArdle Formula is considered to be the most accurate of the formulas for calculating the basic metabolism, but in order to use it, you need to know your fat percentage.
If your weight is 70 kg and 30% fat, the mass of fat is 21 kg (70 times 0.3), the result is subtracted from 70), fat-free weight is in this case 70-21=49 kg.
OO = 370 + (21.6 * fat-free mass)
In this example – 1428 Kcal.
But for the purpose of weight loss is enough to calculate the exchange of any simple formula given in this article. After all, the main thing for you – not to reduce caloric intake beyond the figures of basal metabolism, to maintain an adequate rate of weight loss and be able to to eat balanced diet after the.
- basic exchange calculator
- how to speed up the exchange substances
Especially for AzbukaDiet.ru fitness trainer Elena Selivanova.
Read also: how to determine the level of body fat