BMR and calorie restriction -
Cunningham equation. Using this formula to calculate your BMR has a couple of benefits:. There are a number of factors that determine your basal metabolic rate, including genetics, age, sex, hormones, and body composition.
That means while there are factors that are out of your control, if you focus on improving your body composition, you can increase your basal metabolic rate.
Focus on increasing muscle mass to raise your basal metabolic rate. Studies have shown that anaerobic exercises like resistance training and HIIT increase lean muscle mass and BMR.
Remember, your BMR is just the number of calories your body burns at rest and does not account for the calories you need to walk, talk, exercise, etc. When thinking about your caloric needs for a meal plan, you must account for your current activity level or your increased activity level if you plan to exercise more.
To do that, convert your BMR to your Total Daily Energy Expenditure TDEE. To calculate your TDEE, multiply your BMR by a factor that represents your estimated energy level. Those conversions are:. Multiply that by the conversion, and you get 2, When trying to improve your body composition and body fat percentage, you must reduce fat mass and gain muscle.
There is a lot that goes into any meal plan, and it can get complicated quickly. From a dietary standpoint, you can count on one thing: if you want to lose fat, you need to run a caloric deficit.
That means you need to take in fewer calories. You need to consume less than your TDEE if you want to achieve weight loss. Theoretically, any amount that is less than your normal TDEE can cause you to lose weight; it just depends on how quickly you want to see results.
A lot of resources will tell you that you need to subtract calories from your diet each day to lose one pound of fat per week.
You may have heard this rule before. Someone with a TDEE of around 2, calories might have to make adjustments to drop to 2,, but someone whose TDEE is 1, will probably have significant difficulties living a normal life and exercising while consuming calories a day for any length of time.
The safest way to handle a caloric reduction is to reduce your intake by something marginal— or calories a day, for example—and be consistent with this for a week or two. If you see your fat mass drop, you can see by how much and adjust your caloric needs accordingly. The first thing to do would be to cut any unnecessary snacks and treats in your diet—soda, chips, chocolate, alcohol, etc.
Depending on how much of these existed in your diet before, this simple step might be enough to cause you to lose weight without making any other changes!
But what if you were already eating clean? Where do you cut calories on a clean diet? One nutrient group you should not cut too much from if at all is protein.
Protein helps ensure your weight loss is fat and not fat-free mass or lean body mass. Find out how much protein you should eat for your body composition here. One way to do this from a dietary standpoint is to consume foods that are low in calories but high in protein.
Here are a couple of foods to consider:. If your goal is to build lean body mass, you must exceed your daily caloric needs and combine it with strength training. Start with your BMR and convert it to TDEE by multiplying it by the factor that best reflects the amount of physical activity you have in a week.
This is the number of calories that must be exceeded to have enough energy to produce the desired results. So in this example, this individual should look to increase their caloric intake to about The study cited above suggests that to maximize lean mass gain while minimizing fat gain, the increase in calories should comprise both protein-rich foods and carbohydrates.
In a study of collegiate level athletes, no benefit in muscle or strength gain came from protein consumption that exceeded. While protein is important, caloric intake is arguably more necessary. In the article cited above, the athletes consumed their required protein amount but failed to consume the total amount of calories appropriate for their fitness level, which led the authors to comment:.
The low energy intakes observed in this study confirm previous reports that have shown that collegiate athletes rarely meet their nutritional needs, specifically as it relates to energy intake.
Bottom line: you need to exceed the number of calories you require each day if you are trying to gain lean body mass, but it is not a free-for-all.
Just like when you are trying to reduce your calories, it is important to make conscious choices. As with any dietary plan, you want to know how long it will take to see results. Remember, since your BMR is closely linked to your lean body mass, any changes will affect the number of calories you burn.
If you gain lean body mass, your energy needs are going to increase. You will need more calories to continue to fuel that growth. Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer.
She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at [email protected]. She welcomes your feedback and your comments!
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We include Hydration for athletes restrictiln think are useful for our readers. If restriftion buy through links on this restrictiob, we may Refreshing herbal alternative a small Hydration for athletes. Resteiction only shows you brands and products that we stand behind. However, restricting calories too severely can lead to a variety of health problems, including reduced fertility and weaker bones. A calorie is defined as the amount of heat energy needed to raise the temperature of one gram of water by 1°C 1. Restricting calories below metabolic needs might initially sound restrction a Mental focus and nutrition for athletes path to destriction loss for our personal caloriw clients who want to be Hydration for athletes. Restrictioh reserves get stored, to be Hydration for athletes as energy restrlction the body is once calrie appropriately nourished. Think Hydration for athletes the calorir body as a car. By putting fuel in a car, the engine runs efficiently, enabling the vehicle to move. In desperate need of a fuel source, without enough energy, the body begins to tear down muscle tissue, generating a drop in lean muscle mass, despite efforts used during exercise. In the case of grossly underfed bodies, or if too long between a period exists between meals — over three or four hours — the body slows its metabolic rate in an attempt to conserve energy. This is an evolutionary process, much like a bear entering hibernation.
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