Calorie Watch For Weight Loss

Here's another reason to get up and exercise at least once a day: Burning calories leads to weight loss... But only if you are doing it right. Meaning you have to ensure you are burning more than you are eating. How? By boosting your metabolic rate and counting those calories!

What is my metabolic rate?

The Metabolic Rate, or rate of your metabolism, is the amount of energy used per unit of time. There are two different types of metabolic rate that can be calculated. The Resting Metabolic Rate (RMR) and the Basal Metabolic Rate (BMR). By calculating these two rates, you can figure out how many calories you need each day in order to lose or maintain weight. 

What is my RMR?

Your Resting Metabolic Rate calculates the minimum account of calories you burn each day without doing any physical activity. Let's say you are not active; your job requires you to sit at a desk from 9 a.m. to 6 p.m. This number calculated determines how many calories your body naturally burns without the help of rigorous exercise. 

By using something called the Mifflin Equation, you can figure out how many calories you naturally burn. See below for the equation:

Women: (10 x Weight in KG) + (6.25 x Height in CM) - (5 x Age) - 161 = RMR

Men: (10 x Weight in KG) + (6.25 x Height in CM) - (5 x Age) + 5 = RMR

You can use this calculation to determine how many calories you can cut from your diet.

What is my BMR?

Your Basal Metabolic Rate is the amount of energy burned while asleep or extremely sedentary. This determines the number of calories your body needs in order to function properly while not getting physically active at all. Using the Harris-Benedict equation you can determine the number of calories your body naturally burns if you did absolutely nothing. See below for equation:

Women: 655 + (9.6 x Weight in KG) + (1.8 x Height in CM) - (4.7 x Age) = BMR

Men: 66 + (13.75 x Weight in KG) + (5 x Height in CM) - (6.8 x Age) = BMR

These two equations can be used to find the right amount of calories you need in a day in order to lose, gain or maintain weight.

How to Speed Up Metabolic Rate

As we get older, our physical appearances begin to change. This is due in part to several factors like diet, physical activity, medication, and age. For those who have experienced weight gain, the best way to remove that excess fat is to speed up their now slowed metabolism. But how can one do that?


This is the simple solution that may be hard for some to execute. Limiting your caloric intake in one way to lose weight but if you really want to see the weight shed fast, exercise is the best option. The most rigorous exercise can cause your body to not only break a sweat but also burn those calories off. Here we compiled a list of exercises you can utilize to shed weight:

Speed Walking/ Jogging





High-Intensity Workouts or Interval Training

Core Workouts

Drink More Water

Our body has the tendency to confuse the feeling of thirst with hunger. Next time you may feel that craving for food, drink a water instead and watch your cravings diminish within 15 minutes. This water test not only can prevent you from overeating but it hydrates your body when it really needs it. 


Did you know being well rested and getting a full night of sleep can help with weight loss? Head to bed early and soon you will feel a difference not only in your body but your mood as well. If you are having trouble falling asleep, try adding more vitamins to your diet, put the phone away and relax. 

Watch Your Calories

The most important thing to remember about dieting is to be careful of what you are putting into your body. Weight gain occurs when you are eating more than you are burning. Fill your body with nutritious low-calorie foods that will not only taste delicious but will keep you feeling thin.