Basal Metabolic Rate (BMR)
To lose weight, you must burn more calories than you consume. The number of calories you need can be determined by calculating your Basal Metabolic Rate (BMR).
Basal metabolic rate (BMR) is the amount of energy expended while at rest, meaning you are doing virtually nothing (no exercise, no eating, etc.). BMR decreases with age and with the loss of lean body mass. Exercising and increased muscle mass can increase the BMR.
To accurately calculate your Basal Metabolic Rate clinical studies are required. However, a reasonably accurate estimate of your BMR can be calculated using a formula. I will post the complete formula in a separate post (in case you want to try it for yourself), but there are many places you can go to have the math done for you. My favorite is this Basal Metabolic Rate calculator. Using this BMR calculator a 40 year old, 150 pound 5 foot tall male has a BMR of 1,480 calories per day (with moderate activity). A similar female has a BMR of 1,368 per day.
To lose weight, the female would need to consumer less than 1,368 calories per day, or increase her activity level, or both.
Tomorrow my thoughts on how many calories are burned during exercise.