Calculating Metabolic Rate – How To REALLY Do It

Metabolic Rate…Metabolism, BMR, RMR…these are buzz words that the diet and fitness media throw around all the time, however it’s greatly misunderstood.

There are many ‘metabolic rate’ calculators online that you can use to supposedly find out what your specific metabolic rate is by typing in your height, age, gender and weight. Some even have an ‘activity factor’ built into the calculator that is supposed to incorporate the amount of calories you are burning when you partake in various daily activities.

Do you think a simple calculator can really estimate your metabolic rate exactly?

Metabolic rate calculators are meant to be estimators, not fact. If you type your information into a calculator and it says your metabolic rate is 2500 calories per day, but when you eat 2500 calories per day you gain weight, then you have proof that your metabolic rate is actually lower than this number. You also have proof that the calculator is wrong.

This however is not how many people view this sort of situation. I get countless emails from people who say they’ve used a calculator and the calculator says their metabolic rate is X or Y, and when they try to eat that much they gain weight. Instead of believing that the calculator is broken or wrong they instead believe there is something wrong with themselves because they don’t fit into what the calculator said.

The tragedy is the fact that most people have the automatic assumption that they are broken instead of the calculator. This has to change if people are going to start having a healthier attitude and clearer picture of what it takes to get in shape and stay in shape.

In today’s podcast, we’re going to get to the bottom of what is behind metabolic rate calculators and what we know about metabolic rate in general.

We’ll explain how you  should view the numbers these calculators give you and how to use it as a general starting point to explore where you  might need to start if you’re trying to lose weight or get in shape.

Once you start viewing these calculators for what they really are you, can let go of any potential roadblocks or fears you might have about your ‘metabolism being broken’.


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Metabolic and Muscle Building Rates

When we speak of metabolism and metabolic rates, most people are not thinking of it in the correct terms.

Metabolic Rates

Our metabolic rate is traditionally referred to in terms of calories per day, but it might be more useful to actually consider how many calories you burn per hour.

If you think about how many calories you burn per hour, the amount of food you need to eat per meal, the number of meals you need to eat per day, and how far to space those meals apart starts to look much different.

Understanding the amount of calories your lean body mass and specifically your skeletal muscle mass burns will also help you understand how much food to eat in order to gain muscle and maintain it without gaining fat.

In most cases the amount of calories required for muscle gaining is grossly over estimated as well as the amount of calories your muscle can burn per hour.

Brad and Brad also touch on what goes on behind the scenes at a bodybuilding photoshoot and the fallacy of the big eaters in the muscle building industry.

The difference in metabolic rate from one person to the next can vary, but it won’t vary as much as you think.

The concept of fractional synthetic rate is also introduced and Brad explains it in the simplest terms possible (although this is still a bit sciency sounding…sorry, some of this stuff is just more complicated than other fitness marketers will have you believe)

Finally, viewing your metabolic rates in these new perspectives will help you understand what it really takes to build a lean muscular physique and avoid some major set backs of the traditional bodybuilding recommendations.


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Metabolic Flexibility

There are many different diet styles you can read about but most are very restrictive and teach an exclusionary style

Metabolic Flexibility

Metabolic Flexibility is something most of us don’t think about when we’re considering a diet plan of the concept of flexibility in general.

of eating. The typical marketing rhetoric finds one or two food groups or perhaps a macro nutrient (like carbs in the atkins approach) to demonize and lay all of the ills and evils of our western society on these few nutrients.

The dietary advice that follows is to cut all of said nutrient out of your diet forever.

This same tone is taking in blood type diets, or diets that purport the concept that a person has a ‘metabolic type’. These theories are great marketing speak but have no basis in physiology or science.

All humans are highly adaptable and can eat whatever foods happen to be available at a given time.

The concept that there is a right way to eat, or that you have a metabolic type is naive and a convenient argument to make in modern western affluent societies where you can just stroll down to the grocery store and decide on a whim that today you will be a protein eater!

Most people around the world do not have such a luxury and must eat what is available, and most cultures around the world have their fair share of vigorously healthy people as well and this is because of metabolic flexibility and adaptability.

Your body can learn to eat and function on whatever food you can give it. In our societies we have the good fortune to experiment with seemingly limitless food combinations and mix and match just about any degree of foods, meal timing and meal composition we wish.

In todays uncensored podcast we’ll explain how being metabolically flexible and adaptable is the real answer to long term health and part of what makes a diet program successful.

In today’s uncensored podcast, we’ll explain why getting locked into one way of eating can lead to inflexibility if you ever try to change that pattern, indeed it becomes a self fulfilling prophecy if you become too restrictive with your dietary patterns.

We’ll also explain how being metabolically flexible and adaptable is a much better answer for long term health and part of what makes a diet program successful.


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