(See the ad at the bottom of this page.) The first chart
shows what factors affect the Balsal
Metabolic Rate (BMR). In general if you want to lose weight you would
want to increase your BMR. Do not forget that the basal metabolic rate
only tells you how many calories you are burning when at rest. If you
are moving and thinking and doing stuff your metabolic rate will go up,
and in the final analysis it is the metabolic rate that makes a
difference.
| Age | The BMR gradually decreases with age due to inactivity and lower body mass |
| Sex | The BMR is generally a little lower in women than in men |
| Sleep | Inadequate sleep over time will decrease your BMR |
| Exercise | Systematic exercise will increase your BMR |
| Nourishment | Prolonged undernourishment will decrease your BMR |
| Thyroid Hormone | Poor thyroid functioning decreases your BMR |
| Stress Levels | High stress levels reduce your BMR |
| Dehydration | Inadequate water intake will decrease your BMR. |
| Body Fat Percentage | A high body fat percentage decreases your BMR; a low body fat percentage increases it. |
As
you look over the above basal metabolic rate chart, you will notice
that many of the factors can be improved.
This
second chart is not a basal metabolic rate chart, but rather it is a
metabolic rate chart.
| Activity | Calories per Hour |
| Sleeping | 65 |
| Very light work or sitting at rest. | 100 |
| Light work | 120 |
| Moderate work | 175 |
| Heavy Duty work | 375 |
Get
started counting how many calories you burn with:
calories
burned in 30 minutes (multiply results by 2 to get calories
per hour) and
calories
burned exercise chart.
The
following two charts show how what you choose to do all day makes a
difference in how many calories you burn.
| John | Calories |
| 8 hrs of sleep at 65 cal/hr | 520 |
| 8 hrs of work as a mechanic at 175 cal/hr | 1,400 |
| 4 hrs of everyday light activity at 120 cal/hr | 480 |
| 2 hrs of mountain biking at 375 cal/hr | 750 |
| 2 hrs of eating , TV, and so on at 100 cal/hr | 200 |
| Subtotal | 3,350 |
| Calories burned during digestion | 335 |
| Total requirements for 24 hours | 3,685 |
| Jim | Calories |
| 8 hrs of sleep at 65 cal/hr | 520 |
| 8 hrs of work at a desk job at 120 cal/hr | 960 |
| 4 hrs of everyday light activities at 120 cal/hr | 480 |
| 4 hrs of eating,TV, and so on at 100 cal/hr | 400 |
| Subtotal | 2,360 |
| Calories burned during digestion | 189 |
| Total requirements for 24 hours | 2,549 |
Bottom
line, John can eat 1,100 more calories than Jim without gaining weight.
Related
Resources at Ideal-Weight-Charts.com
Because
so many factors (age, sex, height, activity and weight) are needed to
determine your Basal Metabolic Rate, a calculator makes more sense than
a chart.
Try a Basal
Metabolic Rate Calculator.