Slim for Life- BMR & AMR Calorie Counter break down; to set you free forever!

Lets cover the facts here as simply as possible without any science-y stuff talking about biochemistry and kinesiology terminology…I don’t want to ever over inform you and make it impossible to understand health and fitness. The better I can simplify the advice the better you can apply it and get results!

So let’s start with your BMR (Basil Metabolic Rate-the amount of calories your body uses to simply function on a daily basis); basically when you’re asleep or at rest. Here is a link from researchers who put together a fantastic mathematical tool and made it available online to the public http://BWSIMULATOR.NIDDK.NIH.GOV/. This will help you immensely. But we can also break it down using a pen and paper:

Woman-BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) + (4.7 x age in years)

Men- BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 z age in years)

Now let’s go over your AMR. You’re AMR. To find your Active Metabolic Rate, which is the amount of calories you need to carry out your daily activities, calculate the following:

(This is based on what category you fall into so let’s get that taken care of: I like to get a range since I am super extremely active and also highly active.)

• If you’re a daily 9-5 corporate job go’er and are chained to your desk most of the day; if not all day; then you are a 1.1 x BMR
• If you are medley active-possibly on your feet most of the day then you’re a 1.2 X BMR
• If your active and are cruising around in a fast paced mode all day long- which I fall into due to my work which is personal training then you are a 1.3 X BMR
• If you are athletic and extremely active you will be a 1.4 x BMR – (I also fall into this category due to my high training style each day.)

So I will calculate both 1.3 and 1.4 for myself to get two numbers to go by.

Ok so now you have your number and you are taking that number above and multiplying it by your BMR number. My BMR is 1,632.85; I then multiply it by 1.3 and get 2,122.71. On my non training days I now know if I don’t go over 1,632 (roughly) calories a day I will not gain weight. Now when I do workout and let’s say I burn 500 calories in that workout then I will add that to my AMR # and that would be equal to 2,122.71 and if I used 1.4 then it would come out to be 2, 285.99 calories. So I have here a basis for how my activity level may be and what to do calorie wise. Remember that if your BMR seems high, it may also be because you are overestimating how hard you work during your workouts. That’s why I like to choose a range. Try not to go over your AMR number and you won’t gain weight.

If you want to keep it even easier…then go by this: you never want to eat less than 1,200 calories if you’re a woman and 1,600 calories if you’re a man. Do not, I repeat DO NOT go under these numbers! If you do I can assure you that you will be starving more frequently, grouchy, your body will try to conserve all the energy you put in it and you’ll have nothing left for working out or will not have an effective workout. And most importantly, your body will cannibalize its own muscle! You know how many times I have said you need muscle to burn fat, you need muscle to sculpt the body you want. You need to eat but eat the right stuff. You need to start treating food as fuel. Not the enemy.

Stay fit, Stay healthy,