Understanding Your Metabolism: Determining Your BMR and Establishing a Caloric Deficit

This is Part 4 Of Our Weight Management Blog Series.

​Embarking on a weight loss journey entails a profound commitment to health and well-being. At Dudley Chiropractic and Acupuncture, we advocate for a holistic approach to weight management, encompassing dietary changes, exercise, stress reduction, and overall health optimization. Today, we'll dive into the significance of determining your Basal Metabolic Rate (BMR), and establishing the necessary caloric deficit to kick start your weight loss journey.

Understanding Metabolism in Weight Management

Metabolism is a pivotal factor in weight management, but it is often misunderstood and even intimidating. However understanding metabolism is essential for sustainable weight loss. Metabolism consists of basal metabolic rate (BMR) and energy expenditure through physical activity and food digestion.

Contrary to popular belief, metabolism isn't solely determined by genetics; lifestyle factors play a significant role. Incorporating strength training into your exercise routine boosts metabolism by building lean muscle mass, which increases resting metabolic rate.

Additionally, prioritize protein-rich foods in your diet, stay hydrated, and ensure quality sleep to support optimal metabolic function and enhance weight loss efforts. By grasping how metabolism functions and adopting lifestyle habits that promote metabolic health, you can empower yourself to achieve lasting transformation on your journey towards improved health and well-being.

Understanding BMR, TDEE and Establishing a Caloric Deficit

To initiate weight loss effectively, it's crucial to establish a caloric deficit—consuming fewer calories than your body expends in a day. BMR, or Basal Metabolic Rate, quantifies the energy your body expends at rest to maintain basic physiological functions like breathing and circulation. Calculating your BMR involves the following steps:

1. Convert your weight to kilograms (kg) and height to centimeters (cm). Then, use an appropriate formula, such as the Mifflin-St Jeor Equation, to calculate BMR:

For women: 10x weight (kg) + 6.25x height (cm) - 5x age - 161 = BMR
For men: 10x weight (kg) + 6.25x height (cm) - 5x age + 5 = BMR

For example, for a 30-year-old woman weighing 68 kg (150 lbs) and standing
165 cm (65 inches) tall, the BMR would be approximately 1400 calories per
day.

     2.  Adjust for Activity Level: Multiply your BMR by an activity level multiplier based on your daily activity level:

• Sedentary (no exercise)  BMR x 1.2 +TDEE                      
• Light Activity (light exercise 1-3 days/week)   BMR x 1.375 = TDEE
• Moderate Activity (moderate exercise 3-5 days/week)   BMR x 1.55 = TDEE
• Intense Activity (intense exercise daily)  BMR x 1.725 = TDEE

For instance, if your calculated BMR is 1400 calories and you're lightly active,
your estimated Total Daily Energy Expenditure (TDEE) would be 1400 x 1.375 =
1925 calories/day.

The following link provides a BMR and TDEE calculator so you don’t have to do the math.
                                                   Mifflin-St Jeor Equation

Once you have your BMR and TDEE calculated, aim to consume 500-1000 calories less per day to create a sustainable caloric deficit conducive to weight loss.

Now that you understand the importance of determining your BMR and TDEE, and the need for establishing a caloric deficit, you are armed with the tools and information necessary to embark on a successful weight loss journey. By adopting a holistic approach to health and well-being, incorporating lifestyle changes, and making informed dietary and activity choices, you can initiate effective weight loss and achieve lasting improvements in your overall health and well-being

Warm regards,

Dr. Dudley and Staff
Dudley Chiropractic and Acupuncture
704-663-2010
dudleychiro.com/blog