BASAL METABOLIC RATE

How Many Calories Does My Body Need to Survive at Rest? Even with no physical activity, your body burns calories to fuel normal functions such as ___________ and pumping ___________. The number of calories you burn in a day of total rest is called your resting metabolic rate, or RMR, and you can estimate it using a mathematical formula. However, your RMR represents the number of calories needed to _____________ your weight, not to survive. Individuals have reportedly lived as long as 40 days with no food.

Your body needs approximately 1200 – 1500 calories per day just to survive. The heart needs _____% of the calories (144+ calories) The kidney needs _____% of the calories (144+ calories) The Liver needs _____% of the calories (276+ calories) The brain needs _____% of the calories (276+ calories) The skeletal muscle needs _____% of the calories (360+ cal)

Calculate your basal metabolic rate BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age yrs)

What happens if you take in too few calories? Believe it or not, a weight-loss program that overly restricts calories will set you up for _________. There is a point at which cutting calories will work against weight loss. When you don't eat enough to fuel your body's basic processes and your activity level, your metabolic rate may slow down to a crawl to ____________ energy. This means you burn fewer calories, and it becomes more difficult to lose weight. On an extreme diet of less than 1,100 calories, up to 30 percent of the weight loss may be from ____________ loss (and muscle burns fat). In addition, eating too few calories in an attempt to lose weight can lead to weight __________ when you return to normal eating. Eating too few calories puts you at risk for inadequate __________. Severe calorie restriction can cause fatigue, intolerance to cold, gallstones and menstrual irregularities in women. Eating less than 800 calories a day can result in ___________ abnormalities and can be ____________.

Regular dieting can also lead to ____________ or ____________ Regular dieting can also lead to ____________ or ____________. Ten percent of dieters progress to partial or full eating disorders.

What happens if you take in too many calories? Although healthy eating doesn't require you to constantly count __________, consuming excess calories can cause serious health problems. A calorie refers to the amount of __________ stored in food that is available for use by the body. According to the American Dietetic Association, consuming 100 extra calories a day can cause you to gain _______ extra pounds each year. Although calories are necessary for providing energy for the body, if you do not engage in physical activity to burn more calories than you take in, the energy is stored in the body as _______. This excess fat is not healthy because it causes weight gain and fatigue, limits mobility, contributes to aches and pains in the body and it can make it harder to __________ and sleep. Too much weight gain can lead to ____________.

Weight gain associated with eating too many calories can increase your risk for developing other health problems. For example, type 2 diabetes and _______________ (high blood pressure). Consuming excess calories from foods that are high in ______________ fats can also contribute to an increase in cholesterol levels, which can lead to a heart attack or a ____________.