Have you ever wondered how to increase your metabolism? Or which foods increase metabolism? Or even how to calculate how many calories you need a day? Well wonder no more, I have the answers in this blog post!
First, let’s get some terminology out of the way:
Basal Metabolism: Body functions that are essential for life including the maintenance of body temperature, breathing, keeping blood pumping around the body and brain function. The ingestion and digestion of food also requires energy, as does the absorption and utilisation of nutrients.
Basal Metabolic Rate (BMR): The amount of energy (calories) used to maintain your basal metabolism, which varies depending on gender, age, weight and body composition. Your BMR represents 45-70% of total daily energy expenditure.
Estimated Energy Requirement (EER): The amount of energy (calories) from food needed to maintain body size, body composition, activity and growth. This is based on total energy expenditure (TEE) – the average amount of energy/calories used in a typical day.
To calculate your daily calorie needs you need to work out your BMR, and then add on a physical activity level. To lose weight you should subtract 600 calories from the final figure, and to gain weight you should add this on (you may need to add or subtract between 500 and 1000 Kcal). Don’t take your calorie intake down below 1200 Kcal though – unless under supervision of a health care professional such as a doctor, nurse or dietitian.
1) Calculate your estimated Basal Metabolic Rate (BMR):
2) Multiply your BMR with the following, depending on your Lifestyle:
Light or Sedentary Activity: 1.4 – 1.69
Moderately Active: 1.7 – 1.99
Vigorously Active: 2 – 2.4
So, now you know your number! Remember though, all of these equations are just ESTIMATES, a figure to roughly go by and tweak as needed. If your weight is stable then you know that you’re eating to your bodily needs exactly.
You can however increase your metabolic rate which means that a) weight loss will be easier and b) you will be able to eat more to maintain your weight.. whoop whoop!
To find out how to increase your metabolism simply check out my video below (you can see more of my videos on my YouTube Channel).
I hope you find these tips useful and I hope it inspires YOU to increase your metabolism TODAY!