Know your Resting Metabolic Rate, RMR, to lose weight

Consume 500 calories less than your resting metabolic rate to lose weight. Keep reducing your food intake by 500 calories as you lose weight until you reach your healthy weight. Improve your diet and boost your nutrition while reducing calories.

Better yet, reduce your food intake until you reach a healthy body mass index (BMI), waist-hip-ratio (WHR), and body fat percentage. Remember that you need to consume a minimum of 1,200 calories per day to support body functions and daily activities.

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Which burns more calories -- body fats or lean body mass?

For example, you weigh 120 pounds -- 100 pounds of lean body mass and 20 pounds of body fats. Your lean body mass burns about 1,4000 calories while your body fats burn about 40 calories. This gives a total of 1,440 calories that you burn while at rest. You burn more when you are physically active, of course.

But if you weigh 120 pounds with 80 pounds of lean body mass and 40 pounds of fats, this translates to (80 x 14 + 40 x 2) or 1,200 calories. You burn less when you, for health reasons, need to burn more because 1/3 of your body is body fats. This is an unhealthy condition.

This could be a situation where you can actually be overweight or obese even when your body mass index (BMI) appears to be in the healthy range.

Note the differences in the figures in the two examples.

How does this relate to your total metabolic rate?

It is smaller if you are shorter in height.

It goes down as you lose weight.

It also goes down as you grow old.

The smaller resting metabolic rate you have, the lesser food you need to eat and the lesser exercise you need to do to maintain your current weight.