Effects of Lifestyle on the Calorie-Burning Process of Our Body
Active people are known to burn more calories compared to the ones with a sedentary lifestyle. So, daily calorie consumption of an active individual must be more than that of an inactive one. However, there are other factors, for instance, the age and gender of the concerned person, which play vital roles in deciding how much calorie he/she needs.
Numbers offered by the USDA Center for Nutrition Policy and Promotion suggest that active women aged between 19 and 30 years burn around 2,400 calories each day. Sedentary women belonging to the same age group, on the other hand, burn between 1,800 and 2,000 calories each day.
The daily calorie burnt by active women aged between 30 and 51 years revolves around 2,200 calories, while sedentary women of that age group burn around 1,800 calories a day. This shows how important the role of age is in this regard.
Gender also plays a vital role. Active men belonging to the two above mentioned age groups respectively burn around 3,000 calories and 2,800-3,000 calories. Sedentary men in those age groups, on the other hand, burn 2,400-2,600 calories and 2,200-2,400 calories respectively.
Are you wondering what allows men to burn more calories than women belonging to similar age groups and following similar lifestyles? It’s their lean muscle mass; men usually have more lean muscle mass than women.
Factors influencing burning of calories
Here are the three main factors influencing burning of calories:
1.Resting metabolic rate (RMR) or basal metabolic rate (BMR):
These two terms have a minor difference. Let me begin by explaining that difference to you. BMR of an individual is measured in a dark room when he/she is resting in a reclined posture after an 8 hour long sleep and fasting for 12 hours (this is important to ensure that the person’s digestive system is inactive).
RMR of a person is measured amid a much less restricted situation compared to BMR. It doesn’t require the subject to sleep for eight hours before being tested.
The above explanation shows that both BMR and RMR are measured for the same purpose i.e. to find out the number of calories burnt when the subject is at rest. The BMR of a person, due to the restrictions followed during measurement, usually presents the more accurate value.
We burn maximum calories when we are at rest; RMR or BMR makes up 60 to 75% of the daily calories burnt. The higher will be your BMR/RMR, the more will be the calories you will be burning.
Individuals boasting higher quantity of lean muscle mass have higher BMR. As a result, the weight loss process of an individual shouldn’t be just about losing fat; it should also be about gaining muscle mass.
To keep your BMR high, you must consume enough calories. Excessive calorie restriction will do no good to you as it will reduce your metabolic rate. So, if you are looking to have a perfect body, make sure you are following a healthy diet plan.
The Metric BMR formula:
BMR of women= 655+(9.6 x body weight in kg)+(1.8 x height in centimeter)-(4.7 x age of the person in years) BMR of men= 66+(13.7 x body weight in kg)+(5 x height in centimeter)-(6.8 x age of the person in years)
How much calorie you can burn at rest?
To find out the number of calories you can burn at rest, you’ll first need to find your BMR. You can use the above mentioned metric formula for determining your BMR. Then, follow the chart below for determining the number of calories you can burn at rest.
Daily calorie burnt at rest by sedentary individuals (people who doesn’t perform any form of exercise or have very low activity level) = BMRx1.2
Daily calorie burnt at rest by lightly active individuals (people who perform light exercise or take part in sporting activities of low intensity 1 to 3 days a week) = BMRx1.375
Daily calorie burnt at rest by moderately active individuals (people who perform moderate exercise or take part in sporting activities of medium intensity 3 to 5 days a week) = BMRx1.55
Daily calorie burnt at rest by very active individuals (people who perform hard exercise or take part in sporting activities of high intensity 6 to 7 days a week) = BMRx1.725
Daily calorie burnt at rest by extra active individuals (people who perform extremely hard exercise or take part in physical jobs or sporting activities of extremely high intensity 6 to 7 days a week) = BMRx1.9
Energy expended through daily activities and exercise makes up 20 to 30% of the calories we burn each day. The total amount of calories we burn per day can be determined based on the duration and intensity of our workout sessions. A regular workout session helps us to burn around 300 calories.
3.Thermic effects of food:
Around 10% of our daily calorie expenditure takes place due to the thermic effect of different food items. For instance, the majority of the 400 calorie meals will require you to spend around 40 calories for digestion and absorption. This means every time you eat, you are actually burning some calories. That’s another reason why eating properly is essential for losing weight.
How many calories should you consume?
If you are looking to lose weight, you will need to consume fewer calories than what you are burning per day. If you exercise regularly, you can afford to eat a little more as your workout sessions will allow you to burn some additional calories. If you are looking to gain weight, you’ll have to consume more calories than what you are burning per day. You will need to consume even more calories if you take part in high intensity physical activities. If you are looking to maintain your body weight, the following formula will help you in determining your daily calorie needs:
Your weight in pounds x 18 kcal = the amount of calories you must consume per day
How to use calories to burn fat and build muscles?
This might sound a bit contradictory to you, but the fact is that it’s very much possible. To burn fat and build muscles simultaneously and achieve optimal men’s health, you’ll have to take more calories from fat and protein and less from carbohydrates.
In addition, make sure that the carbohydrates you are taking are all whole foods. However, just managing the calories will not do the job for you; you’ll also need to train your muscles meticulously for achieving your goal.
The discussion above must have helped you to understand how important calories are for our overall wellbeing. Use the information provided here to determine the number of calories you should consume per day for having a perfectly sculpted body.