Active Metabolic Rate vs Basic Metabolic Rate

Do You Know Your Active Metabolic Rate?

The number of calories you burn in a day is known as your active metabolic
rate (AMR). Rates vary from person to person, so it is crucial that you take
the time to figure yours out — if you don't, you run the risk of consuming
too many calories or even consuming too few.

A part of determining how many calories you burn in a day, you need to
know is your physical activity level. Determine which one of these
descriptions best fits your day-to-day routine, then give yourself the
appropriate score.

a.
Sedentary Physical Activity Level
Do you have a desk job or do some other kind of work that keeps you in
your chair for most of the day? If the answer is yes, your score is 1.1.

b.
Light Physical Activity Level
Are you on your feet and walking around for at least half the day? Stay-at-
Home moms, salespeople, and doctors fall into this category. If this is you,
your score is 1.2.

c.
Moderate Physical Activity Level
If you're on the move pretty much all day, with a few limited periods of being
sedentary, this is the level for you. People in this category include
gardeners, carpenters, and mail carriers. If you're in this category, your
score is 1.3.

d.
High Physical Activity Level
Does your job require being constantly on the move, and does it entail
significant amounts of manual labor? Construction workers, farm workers,
and movers are among those who land in this category. If you're in this
group, your score is 1.4.


Another element you need to calculate your AMR is the number of calories
you burn from exercise on an average day. The number of calories you
burn during any exercise session depends on a few things, primarily your
body weight.
















Use this chart above to help you determine the number of calories you
burn from exercise on an average day according to your weight, the type of
exercise you do, and its duration. You can also use a heart rate monitor to
get an accurate number. Write the number down.

You can also find another Exercise Chart
HERE a bit more detailed.

Your BMR (
Basic Metabolic Rate) is the number of calories your body
burns in a day when operating at absolute minimum capacity. Basically,
imagine sitting on the couch all day. (Is this a little too easy for you to
imagine? Don't worry I have a cure that!) Your BMR, then, is the number of
calories your body burns just to maintain your heartbeat, digestion,
respiration, tissue repair and other organ functions. That's it.

If you don't know your BMR, it's influenced by a number of factors,
including age, weight, height, gender, environmental temperature, and diet
and exercise habits. Because of these varying factors, it's hard to pin down
your BMR to the precise calorie, but we can get pretty close. Here are
some formulas for figuring out your BMR. Get out your calculator and plug
your numbers into whichever formula applies to you.

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) −
(6.8 × age in years)

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 ×
age in years)

Now you have all three numbers: your BMR, daily activity score, and
exercise expenditure. Simply multiply your BMR by your daily activity score,
and then add your exercise expenditure. Whatever you get from this final
calculation is your magic number, ie: AMR, or the number of calories you
burn each day.

AMR = BMR times Daily Activity Score plus Exercise Expenditure.

By knowing and understanding your AMR (Active Metabolic Rate) you will
be better able to calculate how many calories you require each day to
maintain the same weight, gain weight, or lose weight.

To LOSE weight, you MUST burn more calories than you consume each
day, period. You also need to consume good quality calories.





Yours in health and fitness,

Robert
C.P.T., AFPA
Mr. Robert
Your Certified Personal Trainer
Belleview, Florida, Including The Villages and Ocala, Fl
Individual Program Design
To Help YOU Lose Weight, Build Muscle, Get Fit
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