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Which factors determine fat loss?

Having a hard time losing weight? 3 main factors will determine weight loss. Your BMR (the amount of calories expended at rest, in other words your metabolism which is based on numerous variables such as age, weight, muscle mass etc). Secondly, your activity level, the amount of calories you burn from being active inside and outside of the gym, and lastly is diet induced thermogenesis which means the amount of your macronutrient breakdowns. Your macro breakdown will play a role of approx. 5-15%. Take into consideration those three factors, it is NOT as simple as some of these formulas people post such as 16 calories per lb. of bodyweight.

 

First calculate your BMR

English BMR Formula

Women: 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 x age in year )

 

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Secondly multiply your actibiity level by this amount.

 

Harris Benedict Formula

 

1.If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

2.If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

3.If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

4.If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

5.If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Lastly, is diet induced thermogenesis 

Your energy expenditure will be 5-15% depending on the breakdown of your meals.  A higher protein diet will be approx.. 15% and a high fat diet will reduce this number to approx. 5%.

 

Now that you have figured out all of these numbers, you can lose or gain weight by adjusting your caloric intake based upon these numbers.  If you want to lose weight, I would recommend reducing your caloric intake to 250cal below your caloric expenditure.

 

Please keep in mind, there are other variables involved which cannot be determined by simple formulas such as metabolic damage etc.

 






Fat Loss | March 07, 2013

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