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 Use this information as your guide to obtain the nutritional balance our body needs. Resting Metabolic Rate ___________ Calories Your resting metabolic rate represents the minimum amount of calories your body requires to maintain vital body functions (such as heart rate, brain activity and breathing). Simply put, it is the number of calories you would burn if you were awake but at rest all day. Daily Physical Activities ________ Calories This represents approximately how many calories your body burns during a typical work day. Think of creative ways to increase your physical activity during the day to increase your burn rate. Exercise Routine ________Calories This represents approximately how many calories your body burns during a typical exercise session. Increasing the duration, intensity and/or number of days you exercise during the week is the best way to lose fat and maintain your lean muscle. Total Daily Caloric Expenditure __________ Calories This represents the amount of calories your body burns during a typical work-day including an exercise session (RMR + Daily Physical Activity + Exercise) Recommended Caloric Requirements for fat loss ________ Calories This represents the minimum amount of calories we recommend you consume to achieve the optimal fat loss and preservation of lean muscle to achieve your 12 week body fat goal. Your Resting metabolism is influenced by a several factors: 1. Body weight – A larger person will typically have a higher metabolism because the body must provide energy to keep the extra body mass alive and healthy 2. Body composition – Muscle is more metabolically active than fat therefore the leaner the individual the higher the metabolism. 3. Age – It appears that our RMR gradually declines at a rate of approximately 2% per decade after the age of 30 years. However, this decrease is primarily the result of muscle loss. 4. Gender – Men tend to have a higher metabolism than women, partly because they tend to be larger and have lower percent body fat than women 5. Stress – When a person is experiencing stress, they will often tense their muscles, requiring more calories to keep the muscles activated or tensed 6. Stimulants/Pharmaceuticals –Caffeine and other stimulants like ephedrine can temporarily stimulate body functions and increase RMR, while certain drugs may either increase or decrease RMR. 7. Growth – Children and pregnant women have higher RMR. 8. Environmental Temperature – Both heat and cold raise RMR. 9. Malnutrition – Not consuming the correct foods in the right proportions for your body will cause a decrease in RMR. To find out more about our supplements to achieve maximum daily performance, click here... |
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