Personal Information
Basal Metabolic Rate (BMR)
About BMR
• BMR accounts for 60-70% of total daily energy expenditure
• Factors: Age, gender, height, weight, muscle mass, genetics
• BMR decreases with age (~2% per decade after 30)
• Muscle tissue burns more calories than fat tissue
History
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Calorie Tips
1 lb fat =
3,500 calories (~500 cal/day deficit)
3,500 calories (~500 cal/day deficit)
1 kg fat =
7,700 calories (~1,100 cal/day deficit)
7,700 calories (~1,100 cal/day deficit)
Safe deficit:
300-1000 calories per day
300-1000 calories per day
Minimum intake:
1,200 cal/day (women)
1,500 cal/day (men)
1,200 cal/day (women)
1,500 cal/day (men)