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Arthritis Diet and Exercises

Weight Loss: How Much Should I Eat? (Basal Metabolic Rate)

If you’re like me and sometimes you
struggle to maintain a healthy weight, one of the key things you need to know
is, how much can I eat, how many calories. Well, that gets into how many calories in
my burning total energy expenditure (TEE). So we’ll talk about that, and this
will be a short video to do that. But first of all, we got to start with
BMR (basal metabolic rate). We talked about that in a recent video.
It’s our non-exercise calorie burn – our heartbeat, breathing, brain metabolism.
It’s very much driven by our lean body mass, our lean muscle mass. In fact, 60 to
70% of our TEE (total energy expenditure is our basal metabolic rate so that’s
why it’s so important as aging adults that we continue to push to maintain
that lean body mass. All you have to do is multiply your weight times 11 to get
basal metabolic rate. 155 for me times 11 is 1,705 calories. But what about
the other things? What about exercise? Doesn’t that really create a lot? Not so
much actually. Physical activity adjustments should only be 22, at most
40%. And guess what? What about TEF? That’s the energy
required to digest food, so maybe another 10%. So in total, we’re talking maybe
about another 50% over the basal metabolic rate. So for me, the TEE
equals my BMR (basal metabolic rate) times 1.3 to 1.6 for 155 pounds.
That’s 1,705 times 1.3 to 1.6. That’s 2,200 to 2,768 calories.
For 165 pound person, that’s 1,815 times 1.3 or 1.6 or
a total of 2,359 to 2,900 calories. Think about your weight.
Think about your exercise, activity level. And that’s where you go now. Again, if
you’re interested in managing that way maybe even losing a little bit, this is a
critical time to do it. If you can lose a little bit weight, that’s a big big deal
and put that together with gaining some muscle,
that would be unwrapping a healthier you. If you’d like to do that, give us a call.
Thank you very much for your interest. If you missed the Louisville event, that’s
bad news. It’s especially bad news because it was a great event. We had 50%
more people than I’ve seen at these type of events. And here’s the big thing. We
had 3 senior patients folks that have worked with us for a year or two –
Chuck, Gene, and Mark Bentley. Now these individuals got up and shared their
experiences as a patient and demonstrated that, yes, they’d had
challenges, and here’s how they worked through them successfully. As they began
to present, things changed in terms of the deterrent in the room.
Folks became very emotionally engaged and began to realize that you
don’t have to be a doctor to understand all this stuff. You don’t have to be a
doctor to be a successful patient and prevent your own heart attack stroke. So
here’s the good news. Though if you missed that one, we’ve got another one.
We’ve got one coming up February 28th in Orlando. So take a look, and come see us.
Look forward to it.

10 thoughts on “Weight Loss: How Much Should I Eat? (Basal Metabolic Rate)

  1. Dude, have you nailed it or what?!  I'm practicing what you are preaching, and it works.  It took me a while to figure out how to do it (we are not all the same), AND I had the audacity to tackle SIBO AT THE SAME TIME (not easy).  The double whammy of intermittent fasting and 'hittin the hills' on my bicycle is my daily routine.  In about 10 to 14 days, I will once again be what I weighed (and overall dimensions, i.e., waist, neck, etc.) when I graduated from high school, 50 years ago.  Hooray for me!

  2. Stuff all if you're stuffing yourself with carbs around the clock. Some people could only lose weight if they got locked away in a concentration camp.

  3. Um.. your ONLY supposed to eat what’s on your plate , size ratio, to the size of your fist…
    Father Kelly, up here in Round Top, NY years ago said from the pulpit…,” the best diet is the one where you push AWAY from the table “.

  4. Um.. your ONLY supposed to eat what’s on your plate , size ratio, to the size of your fist…
    Father Kelly, up here in Round Top, NY years ago said from the pulpit…,” the best diet is the one where you push AWAY from the table “.

  5. I exercise these days mainly with the idea that it just makes me feel better and makes me have more self confidence and in a sort of a demented way I enjoy it. It is certainly a good thing to do over all but I agree with you that it has a minimal effect on weight loss. I had to learn this the hard way myself. Keep up the good work sir, love your videos.

  6. If you really want to be serious about losing body fat , then you must become well informed about the art of removing body fat .
    Become your own bodies scientist.
    It really is a science , it’s not that difficult once you get the knowledge and confidence after losing a few pounds.

  7. Do you have any videos where you address maritme pine bark, and its effectiveness in lowering blood sugar? I just learned about it and am interested if people have good results with it.

  8. Thank you! Thank you! Excellent video. Straight to the point, easy to understand and do. Please share your thoughts on instruments like Versa lite that calculate calories burned. I know it's suppose to include resting body metabolism rate. Mine always shows a lot of calories burned but my bathroom scale shows otherwise. Appreciate you sharing your expertise and great research work. (I've picked up weight and trying now to lose those extra pounds).

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