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Whether your fitness goal is weight loss or muscle development, knowing your BMR (basal metabolic rate) is an important first step. Once you know your BMR, you will be able to create a personalized nutrition plan that adds or subtracts calories as needed to help you reach your goal.

What is BMR?

BMR is basically the minimum amount of calories required to keep you alive in a resting state. You can think of it as the amount of food you would need to eat to run your body if you did nothing but sleep all day. Most people burn 70 percent of their daily calories just to breathe, pump blood around, and keep their body temperature up.

What Factors Affect BMR?

Your BMR will vary according many factors:

• Age. Starting at age 20, your BMR will drop by about 2 percentage points every 10 years.
• Gender. Men tend to have more muscle and less fat, and therefore higher BMRs.
• Height. The taller you are, the more surface area your body has to lose heat through, and the higher your BMR.
• Weight. Overweight people have higher BMRs than fit people.
• Body Fat. The less body fat you have, percentage-wise, the higher your BMR.
• Body Temperature. Running a fever or having a naturally high body temperature will also increase your BMR.
• Genetics. Some people have genetic conditions that raise or lower their BMRs. For example, some glandular conditions, particularly relating to the thyroid gland, can have a major impact.
• Environment. The colder it is outside, the harder your body must work to keep your temperature up, and the higher your BMR will be.
• Exercise. Because lean tissue requires more calories to maintain than fatty tissue, the more you exercise, the higher your BMR will be.

How Do I Find My BMR?

Now that you know all the factors influencing BMR, you'll understand why it can be so difficult to calculate!

The easiest formula for calculating BMR is simply to assume you need 35 calories for every kilo of body weight. However, obviously this formula is not very accurate, because it's only based on one factor! You're better off looking for a formula that makes use of multiple factors like gender, age, height and weight. For example, this is the Harris-Benedict Formula:

1. Women's BMR: 655 + (9.6 X weight in kg) + (1.8 X height in cm) - (4.7 X age in years)
2. Men's BMR: 66 + (13.7 X weight in kg) + (5 X height in cm) - (6.8 X age in years)

You can figure out your calorie needs based on your BMR by using an activity multiplier. If you get almost no exercise, multiply by 1.2. If you are moderately active, multiply by 1.55, and if you are training for marathon, multiply by 1.9.

Get Expert Help with BMR

The most precise BMR calculation will also take your lean body mass into account. In order to do this, you will need to get your lean body mass measured by a professional.

When people start using Phen375 they have various questions in mind. They want to know how, for long would you need to eat these pills. The basic question is clear. They want to know for How Many Months We Need To Use Phen375. The answer to this question is so straight forward. It actually depends on your weight. You need to examine your body structure too. Phen375 is the best fat burner available in the market. Millions all around the world are using Phen375. The reasons are understandable. The outstanding results of these pills are known to all.

Every human body works in a diverse manner. The working dynamics of each human body is different. Hence, it is impossible to predict the time period of weight reduction. It is generally said that Phen375 results can reduces about 16.7 pounds per month on average. This is an average figure. It cannot be followed religiously. The company did a research on a sample population and got to this number. However, it is necessary to understand that this number is generic. The effect of Phen375 can be more than the average weight reduction on your body. The figure can vary a lot. So you need to understand that this weight reduction is not constant. Month by month, it can vary. It is imperative that one should not get over eager. You should do analysis. You need to figure out the amount weight you need to reduce. Overdoing the tablets can harm your body. Human body’s health is of utmost importance. One has to understand his or her own body. It is important to get expert advice. Losing too much weight can create an imbalance in your body. Some people have also lost 20 Lbs per month. However, this could be set as a benchmark. If you are lucky, you might lose more than 20 lbs per month too.

Phen375 fat burner works in a scientific way. Hence, there is no magic formula. The reaction of the body cannot be controlled. Hence, it is very much impossible, to gauge the response of the human body. To understand the reaction, you will have to do an extensive analysis on every particular human body. However, the generic figure is relevant and should be able answer you concerns. If you can lose around 16 pounds per month, it would be easy for you to lose weight quickly. Phen375 working system is uncomplicated. It increases the speed of metabolism of the human body. It also increases the ability to reduce body fat. Hence, the body fat is converted into energy, which is used to perform our daily tasks.

You can also get various packages of Phen375 from the market. You can get pills for a month. However, there is no discount on such a package. If you buy 2 months package at the start, then you would get some discount. There is a 3 month package too. In this package, you would get the highest discount. These pills are free of side effects. Hence you can use them without any fear. It is one of the most important factors. You don’t have to go through a tough exercise routine, to be able to reduce your weight. The diet plan is also not tough. You will not follow strict guidelines to be cut down on your weight. You can look attractive again. You can get rid of your belly quickly. It is one of most common problems among men. These pills can help you overcome such problems. These pills are the best weight reducing pills available in the market.

It can too often be embarrassing, but nearly all women have at least some cellulite. No matter what the exercise regime or weight, around 9 out of 10 women have a that awful lumpy orange peel look. There is good news, however, despite its prevailing presence, the best way how to get rid of cellulite can be simple and effective with a variety of home remedies, including and very importantly, exercise.

All the cases of cellulite are associated with a loss of elasticity of the skin and reduced blood flow. Thus, getting rid of cellulite can be attained by anything that helps improve either of these factors. Also a culprit, is toxic build up in the body causes cellulite and poor health.

In addition to what I will be writing about in this post is the importance of eating well. A healthy diet will not only reduce toxic build up, but also flush out toxins, which will reduce cellulite.

Fortunately, many women like Tashina Hill have shared their findings on how to get rid of cellulite fast.

Below are some of the best tips on how to lose of cellulite quickly and simply:

Exercise

Often, the cure to most things seems to involve exercising. Cellulite is no exception. It’s not necessary to go out and buy workout clothes or join a gym. As it turns out, women who are more often likely to suffer from cellulite are those in desk jobs, because sitting doesn’t allow for sufficient blood flow to the thighs and bottom.

It can start with taking some extra minutes every day to get up and walk around which will get the blood flowing more regularly through the troublesome areas.

For anyone who is already in a fitness routine, just take the time after your workout to rub oils or massage lotions into the affected areas. Exercise will improve the blood flow and therefore making the creams easier to absorb for even better results.

Dry Skin Brushing

If you don’t have cellulite, skin brushing is good to help keep it at bay. The daily mini massages are invigorating and makes skin radiant and soft. It also stimulates the rejuvenation of skin cells and improves lymphatic flow. This lymphatic system is a part of the way the body naturally removes toxins from the body, which is important for cellulite reduction.

Skin brushing:

1. Find a natural bristled, long handled skin brush so you can reach all parts of the body
2. Before having a shower, use firm strokes in a circular motion and brush the whole body
3. Make sure you work towards the heart because this is where it is necessary for the lymph to flow
4. After showering, rub coconut oil into your skin
5. Repeat each day

It might take a few days for your skin to get used to brushing, so just start off with a gentle touch. Don’t be too concerned if skin is slightly red or tender to begin with, just be more gentle the next time and, gradually your skin will adapt. Whatever you do, keep brushing daily, because the results are great!

Coffee Scrubs

Coffee, as many of us know, is invigorating! It can also be stimulating to the skin. It is easy and compliments the dry skin brush nicely.

Here’s another way to enjoy a morning cup of coffee:

• When you empty the coffee pot, put the filter (full of grounds) into a jar or cup and place it next to the shower to be used the next day
• So after dry brushing, hop in the shower and massage cellulite areas with coffee grounds for a few minutes
• Then shower as usual and apply coconut oil
• The sensation is really energizing and the results are almost immediately apparent in regard to cellulite reduction. It can be a bit messy, but it’s worth it.

Lemon Juice & Cayenne Pepper

Improving elasticity and detoxifying your body are most effective from the inside. When it comes to getting rid of cellulite, a mixture cayenne pepper and lemon juice three times each day is the best method. Just add a few shakes of the pepper to a glass of fresh juice and enjoy.

Loose Fit Clothing

It is important to wear loose fitting clothing to maintain good circulation. This will not only improve circulation and thus cellulite, it will also improve your comfort levels.