Summer 2019 is here! After a bitter cold winter and soggy spring in Upstate New York I skipped town and am kicking off summer in Europe. Italy to be exact. I’ve been here for over a week now and while I’ve allowed myself to take some liberties with my nutrition and exercise because, well #YOLO, I’ve been able to maintain a proper balance of quality training for Ironman Mont Tremblant and eating well enough without meticulously counting calories because, let’s be honest, that’s a major drag!
Compared to a typical person of similar sex, age, height, and weight my metabolic rate is 19% faster. That simply means I burn more calories than normal. Obviously the opposite is true too. Slow metabolisms burn fewer calories. Most people need to eat below their total metabolic rate to lose weight. There’s that calories in versus calories out research again!
To determine daily caloric expenditure, I used the hour-by-hour BMR calculations. Here are the calculations used:
162 lbs, converted to kilograms, 162 divided by 2.2, 73.5 kg. When multiplied by the lean factor of 1 for 10% body fat, and then multiplied by 24 for total BMR, we arrived at 1,766 calories at rest per day. Break that down by 24 hours, dividing 1,766 by 24 for each hour in the day, I expend 73.5 calories per hour at rest.