On any given day, most of us could provide a fairly accurate estimate of the balance we have in our bank account. We keep track of our deposits and withdrawals to ensure we maintain a ‘healthy’ bank account.
How many of us know how many calories we burn each day (on average)? Think of your daily calories as deposits and activity as withdrawals from your fitness bank account. Knowing how many calories you burn at rest – can serve as the benchmark for how many calories you can consume and how active you need to be each day to maintain a healthy weight. This calculation is called your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR).
Of course, there are several factors that can influence your BMR – height, current weight, gender, age, activity level, genetics, health issues, etc. But to get some idea of where you are currently here’s one of many simple formulas to calculate your BMR:
(Multiply your weight x 4.5)+(your height in inches x 16) – (multiply your age x 5) + 5
Here’s an example of a 175 lb., 6 ft. tall, 30-year-old male:
(175 lbs x 4.5 = 787.50)+(72 inches x 16 = 1152)-(30 x 5 = 150) – 5
787.50 + 1152 – 150 – 5 = BMR – 1,784.5
(Multiply your weight x 4.5)+(your height in inches x 16) – (multiply your age x 5) – 161
Here’s an example of a 125 lb., 5 ft. 5 in. tall, 30-year-old female:
(125 lbs x 4.5 = 562.5)+(65 inches x 16 = 1040)-(3 x 5 = 150) – 161
562.50 + 1040 – 150 – 161 = BMR – 1,291.5
Or, if it’s easier, use this handy BMR calculator (Results will vary slightly)
Either way, it’s an important number for you to know so you can determine how many calories you can consume and how much activity you need to incorporate into your everyday.
If your goal is to lose weight (like many of us) you need to create a calorie deficit, which can be done by:
- Eating fewer calories
- Increasing your activity so you burn more calories
- Or better yet, doing BOTH
It is estimated that a sedentary job such as sitting at a desk burns approximately 46 calories per hour. If the average American works 1790 hours annually that’s 82,340 calories burned per year, a meager 225 calories per day. That’s not enough.
Using the examples above:
- Our 30-year-old male could consume approximately 2,010 calories and maintain his weight at 175.
- Our 30-year-old female could consume approximately 1,517 calories and maintain her weight at 125.
Doesn’t sound like very many calories, does it? Once you do your own calculations, you will know your approximate BMR and can estimate how many calories you can consume and how much activity you need to incorporate into your daily routine to maintain a healthy fitness bank account.
If you’re spot on…congratulations! If you’ve got work to do but just can’t find the time, one way to increase your activity and calorie burn is to do it while you work – using the OfficeGYM.
Resistance exercises using bands can burn as much as 200 – 300 calories per hour. So, why not find out how many calories you have to work with by calculating your BMR. Then adjust your calorie intake accordingly and let OfficeGym help you,
“Make regular physical activity part of your everyday ”
Only $129.99 (plus s&h in US and Canada)
To your health!
Mifflin-St Joer. Basal Metabolic Rate: http://en.wikipedia.org/wiki/Basal_metabolic_rate
Department of Health and Human Services. Dietary Guidelines for Americans, 2005: http://www.health.gov/dietaryguidelines/dga2005/document/
Kastner, Jamie. How to use Resistance Bands and How Many Calories Do You Burn: http://www.livestrong.com/article/365713-how-to-use-resistance-bands-and-how-many-calories-do-you-burn/