Articles about weight loss is very common to read about the basic metabolism.This is the number of calories the body spends in a state of absolute rest.Simply put, that the energy value, which is "burned" just to breathe, to maintain blood flow, regeneration of cells, neural activity and other vital processes in the body.
If a basal metabolism added amount of calories that you spend at work, home activities, recreation and sports, will daily body's need for energy.
- So, basal metabolism - an important indicator for those who are watching their health.
Basal metabolism: effects on weight loss
basic metabolism or the so-called basal metabolism determines how quickly you lose weight on a particular diet.Often in the pursuit of rapid weight loss we sit down on a completely "wild" low-calorie diet with calorie diet of 800 or even 600 calories.These figures do not provide, and one third of the body's need for calories in a state of absolute rest.In practice, this leads to only one result - slow down th
Yes, some of the energy body takes out fat, but at the same time he will try to adapt to the "midget" calories as any food due to fatty deposits in terms of nature - "the hungry, the emergency" mode.Moreover, if the diet is unbalanced on the proteins, you will quickly lose muscle mass and basal metabolism will slow down significantly.
simple rule for basal metabolism :
- calorie content of your diet should not be lower than the rates of basal metabolism.
Suppose your basal metabolic rate is 1450 kcal diet should mean in any way to ensure this need.With every kilogram of weight loss "digital indicator" will decrease, and you'll have little to reduce caloric intake.
And where did undertake a calorie deficit, as required for weight loss?We remind you that during the day you do the work on its amount and will depend on "calorie deficit".
basic metabolism: what determines
Most formulas for calculating basic metabolism into account three factors: gender, 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 uses about 200 calories a day just "maintain itself," while 1 kg of fat requires three times less energy.
It figures large basal metabolism in female athletes and a direct benefit from a serious strength training.If you can build at least 2-3 kg of muscle mass, energy consumption alone will increase by nearly a third, which translated into everyday language means "you will be able to eat more and still be slimmer majority girlfriends."Furthermore, the volume of muscle kilogram substantially less than the same amount of subcutaneous fat.That's why diet and daily routine to lose weight should focus not so much on the reduction of total body weight, how much to burning fat.
How to calculate the basic metabolism
The simplest formula for calculating the basic rate of metabolism as follows:
- Divide your weight in kilograms by 0.454.
- resulting number, multiply by 0, 409.
- multiply the result by 24 to get the speed of the primary metabolism, expressed in kilocalories per day.
most average values given by the following formula of the basal metabolism.NGO for women is 0.9 times the body weight in kg and multiply by 24. For men in this formula is necessary to take one instead of 0.9.
formula for calculating the daily energy expenditure to basal metabolic rate based on 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 x height in cm) - (4.7 * age)
All of the formula does not take into account your muscle mass.Receive measurement considering the latter figure only once is performed analyzes of body composition.Actually, calculate the basal metabolic rate, taking into account the composition of the body can be exclusively in a health center.
Calculation of daily energy expenditure in the basal metabolic rate, based on the fat-free body mass
Catch-McArdle formula is considered the most accurate of the formulas for calculating the basal metabolism, but to use it, you need to know your body fat percentage.
If your weight is 70 kg and 30% fat, the fat mass is 21 kg (70 multiplied by 0.3), the result of subtracting from the 70), fat-free mass is in this case, 70-21 = 49 kg.
GS = 370 + (21.6 * fat-free mass)
In this example - 1428 kcal.
But for the purposes of weight loss is enough to calculate the exchange of any simple formula in this article.The most important thing for you - not to reduce caloric intake beyond the numbers of basal metabolism in order to maintain an adequate rate of weight loss and have the opportunity to eat a balanced diet after.
- calculator basal metabolic
- how to speed up metabolism
Especially for AzbukaDiet.ru fitness coach Elena Selivanov.
See also: how to determine the level of fat in the body