Happy Monday! Hope your weekend was a good one. Mine was great.
Friday morning my firstDoor to Door Organics produce order was delivered and Friday night was very exciting because after months of entering theJaybird Sport daily giveaway for their awesome Bluetooth ear buds, I received an email that I had won! To be honest, I did not think people actually won those contests but instead it was just the company making up names everyday to get your email address to send you stuff. But alas I was wrong and I won a pair. If you have been reading my blog they have been on my wish list for quite a while. (Bittersweet and Dreaming, What is Advocare?) I can’t wait for them to arrive.
Saturday was a beautiful day and I went for a nice long run, got my haircut, took the dog for a walk and hung out with some cousins and played cards.
Sunday it was rainy so I hung around the house and got some cleaning done and caught up on a few things and ran a few errands.
Basil Metabolic Rate (BMR)
Last week I did an experiment to see how many calories I burn in a day. I have calculated my BMR (Basil Metabolic Rate). Your BMR is essentially the number of calories your body would burn if you stayed in bed all day. It is based off of your height, weight and age. Once you calculate your BMR you can use the Harris Benedict equation, which is a formula that uses your daily activity level and your BMR to calculate your daily calorie needs. So according to those formulas my daily calorie need is 1812 calories a day without exercise. So what this means is if I eat 1812 calories a day then I would never lose or gain a pound of weight again. Since I do exercise I would then add the calories I burn on to my daily calorie allowance and again if I never want to lose or gain a pound again then I would “eat” the extra calories as well. If I was looking to lose weight then I would make a calorie deficit, for instance subtract 500 calories from my daily total of 1812 which would allow me to lose a pound a week.
I decided to wear my Heart Rate Monitor all day for a week (not while sleeping) to see if this number is accurate. My Heart Rate Monitor shows me the calories my body is burning based on my heart rate. Here is how my week went:
|Day||Daily Calories Burned||Exercise Calories Burned|
This was a somewhat typical week for me. I took the dog for a walk on Monday, Tuesday, Friday and Saturday. I didn’t include that in exercise calories so that is why those daily numbers are a bit higher. Wednesday I was very productive but spent most of the day catching up on stuff which didn’t include too much activity and Thursday was probably my most typical day. I took an average of the of the daily calories burned and it was 1982. This number is pretty close to what the formula calculated so I am going to use this number now.
I am glad that I took the time to do this and I think I will do it once a year. Your BMR will slow down with age so I think it will be a good idea for me to make sure I am at the right levels.
Do you count calories? Have you ever calculated your BMR? Have you ever done an experiment like this?
Last week my weekly goals were
This weeks goals:
What are your goals this week?