May 26, 2009

The 6 Factors Influencing Your Daily Calorie Needs

1) Basal Metabolic Rate (BMR)

BMR is the total number of calories your body burns for normal bodily functions,
including digestion, circulation, respiration, temperature regulation, cell construction, and
every other metabolic process in your body.

In other words, your BMR is the sum total of all the energy used for basic bodily functions, not including physical activity.

BMR usually accounts for the largest amount of your daily calorie expenditure – about two thirds.  BMR is at its lowest when you’re sleeping and you’re not digesting anything.

BMR can vary dramatically from person to person depending on genetic factors.

You probably know someone who can eat anything they want yet they never gain an ounce of fat. This type of “fast metabolism” person has inherited a naturally high BMR.


2) Activity Level

Next to BMR, your activity level is the second most important factor in how many
calories you need every day.

The more active you are, the more calories you burn; it’s that simple.

Become more active and you burn more calories. Sit on the couch all day long and you hardly burn any.


3) Weight

Your total body weight and total body size are also major factors in the number of
calories you require.

The bigger you are, the more calories you’ll require to move your



4) Lean Body Mass  (LBM)

Total body weight correlates with the number of calories you require, but separating your
total weight into its lean and fat components allows you to calculate your calorie needs
even more accurately.

The higher your LBM, the higher your BMR will be.

This is very significant when you want to lose body fat because it means the more muscle you have, the more calories you will burn at rest.

Muscle is metabolically active tissue, and it requires a great deal of energy to sustain it.

The best way to increase your BMR is to increase your LBM. This is why you could say that weight training helps you lose body fat, albeit indirectly.


5) Age

Metabolic rate tends to slow down with age.

Therefore, the number of calories the average person requires also goes down with age.

Fortunately, you can prevent and even reverse the age-related slowdown in metabolism by developing more muscle through weight training and nutrition.


6) Gender

Men usually require more calories than women.

The average male has a maintenance level of 2800 calories per day. The average female requires only 2000 calories per day to maintain.

The reason for this difference is not so much a sex-related issue as a body
weight and muscle mass issue

the average man carries much more muscle mass than the average female and this explains the spread in calorie requirements between men and women.

Except for individual genetically-related differences in BMR, a 140 pound man and a 140 pound woman would have the same calorie requirements if their activity levels were identical.

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Comments on The 6 Factors Influencing Your Daily Calorie Needs »

May 27, 2009

Rosemarie Roman @ 7:39 am

I Sam,

First of all, wanted to “Thank You” for giving me the opportunity to be part of the Biggest Looser contest!
Could not have done this without your support and knowledge that you have passed down to Lillian. She is so proud of me as I am of her. “Thanks to you”. She loves being part of the family here at Fitness Concepts.

Not sure someone screens your e-mails. But, wanted to ask you a question about June 4th., and this questions can only be answered by you.

Have a Great Day!

Sam Bakthiar @ 4:38 pm

My pleasure Rosemarie,
We are all very proud of you. KEEP IT UP

Laing Stevens @ 5:54 pm

Keep it up Sam. I appreciate your positive attitude. I’m looking forward to raising my LBM to it’s highest level possible for somebody my age. My problem is that I’m too impatient with my discipline and the breaking of bad habits. Thanks for the 411.

Sam Bakthiar @ 6:13 pm

You are so welcome coach. You are a true inspiration. I love your positive attitude.

November 23, 2009

Jonas Deffes @ 4:48 pm

Great Blog post Sam!

Dr. Saman @ 4:52 pm

Thanks Jonas. I love the T shirt you gave me brotha. I rock it everywhere.

November 24, 2009

Jonas Deffes @ 12:41 am

Awesome!! The New Orleans Saints are 10-0 this football are representing a town on the Rise! thank you for all your tips and motivation!