Calculate Calories Burned to Lose Fat and Build Muscle Mass
So you want to try and lose a few pounds of bodyfat. It is also a good idea to also be eating to build muscle. You will need to calculate calories burned during exercise. You will need to count calories. You need to do a BMR calculation. You are trying to create a modest daily calorie deficit. Burn more calories than you consume. Sounds simple doesn't it?
Those of us who are trying to lose a few pounds are inundated each and every day with news articles and seemingly conflicting information about what and what not to eat. It is both overwhelming and, in my opinion, ridiculous and unnecessary. Let’s try to remember the golden rule of K.I.S.S. That is, keep it simple, silly. So that is what this article will try and do for you.
That being said, there is information you need to know about the calories your body burns each day to maintain its current weight. You must calculate calories burned. This will allow you to make small adjustments in your caloric intake that will make your body burn fat as fuel.
Calorie Definition
What is a calorie? How do I calculate calories burned? We certainly hear about them enough.
Here is a calorie definition:
a unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree.
Do I need to count calories? One day you are told that you should and then a week later you are told that it is a waste of time. Yes, I am sorry to say, you do need to count them. Why? Well, if you do not have an understanding of the calories required per day, and how many calories you are consuming per day, how will you know if you are creating a daily calorie deficit?
Calories Required Per Day BMR Calculation
Time for a little math to calculate your required calories per day to maintain your current weight. But you get to use this handy BMR calculator to help you.
This calculator will calculate your BMR (Basal Metabolic Rate). Your BMR, is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. This continual work makes up about 60-70% of the calories we use ("burn" or expend) and includes the beating of our heart, respiration, and the maintenance of body temperature.- To lose 1 pound per week means that you have to consume 500 less calories daily than you burn.
One pound of fat is equal to 3500 calories. So to lose one pound of fat you have to eliminate 3500 of the little buggers. There are seven days in a week. Reduce your daily intake by 500 or increase their activity level to burn an extra 500 per day and there is your 3500 calories or one pound. Of course you could do both and try to eliminate 1000 per day. That would be equal to two pounds per week. A person should aim to lose 1-2 pounds per week.
Why fat loss? You don't want to lose muscle. Muscle tissue is metabolically active. You want to build and preserve muscle. At rest muscle tissue burns calories for you. Fat tissue does nothing but sit there. If you are losing more than two pounds per week, you may be losing muscle tissue. If this is true, you're weight loss efforts will grind to a halt in a few short weeks as your body is holding onto its fat stores which do not burn calories. We must take a slow and steady approach to this.
Best Way To Lose Weight
That being said, there is information you need to know about the calories your body burns each day to maintain its current weight. You must calculate calories burned. This will allow you to make small adjustments in your caloric intake that will make your body burn fat as fuel.
What is a calorie? How do I calculate calories burned? We certainly hear about them enough.
Time for a little math to calculate your required calories per day to maintain your current weight. But you get to use this handy BMR calculator to help you.
