As we all know, 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), as shown on our Basal Metabolic Rate Calculator.

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Why is your BMR important? Because when you attempt to lose weight, you will want to ensure that you are consuming fewer calories than you burn. However, you need to consume enough calories to keep your body functioning. That’s why your BMR is so important.

How does BMR work? Read more in our article on the math behind your Basal Metabolic Rate, and do the calculation yourself with our Basal Metabolic Rate Calculator.

First, as we discussed on Friday, reducing calories will reduce your metabolism. Less fuel means less fuel to burn, and you are not burning as many calories chewing and digesting your food (the thermic effect of eating). Also, your body reduces it’s metabolic rate to prepare for starvation, and starts to consume muscle for energy.

This reduced muscle mass is the second reason that dieting makes you fat. Your body conserves fat due to inadequate food intake, and instead burns muscle.

Third, the very concept of a diet is a temporary concept. I go on a diet to lose weight, which means that once I have lost weight, I can stop my diet. I can go back to eating as I did before.

And that’s the final reason why dieting will make you fat. You go on a reduced calorie diet, and your metabolism slows down. Then your diet finishes, your body is now used to it’s slower metabolic rate, so when you start eating more, your body doesn’t burn it, it simply stores it as fat.

If dieting makes us fat, does that mean counting calories is a waste of time?

Check back tomorrow for the answer.

First, between 60% and 75% of the calories we burn are calories we burn just to keep us alive. You can calculate your resting metabolic rate, also known as your Basal Metabolic Rate, using our Basal Metabolic Rate Calculator. These are the calories you burn to keep your heart pumping, your lungs breathing, and everything else necessary to sustain life.

Second, our physical activity is responsible for a further 15% to 30% of the calories we burn in a day. Obviously people who exercise burn more calories than people who do not exercise.

Third, we burn calories as we chew and digest food, and this component of our metabolism is called the thermic effect of feeding. After eating, your metabolism speeds up as your digestive juices go to work, and as food is pushed through your digestive system and converted to energy and waste products. This represents 5% to 15% of daily calories burned, depending on how often you eat.

Finally, our genes determine about 5% of the calories we burn each day.

From a weigh loss perspective, it’s easy to see how these metabolic factors determine whether or not we can lose weight. As our activity level increases, we burn more calories, and that boosts our metabolism, so tomorrow we will discuss activity and weight loss.

We are pleased to announce two features on this site to make understanding your BMR easier. First, we have a category on this blog for Basal Metabolic Rate, so you can see all blog entries on the topic.

Also, we have added a Basal Metabolic Rate Calculator. It’s an Excel spreadsheet, so simply type in your weight, height, gender and age and you can calculate your own BMR.

We will also be starting a series of articles on boosting your metabolism as an aid to weight loss, so check back over the next few days for more information. Enjoy!

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.

For example, my body will consume 1,500 calories per day, just by being alive, if I restrict my caloric intake to 1,300 calories per day, I will lose weight.

Tomorrow I will discuss a cool way to do the math: the Basal Metabolic Rate (BMR).