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Do you know your BMR

Tuesday, October 11, 2011

My what? BMR ... yes, your basal metabolic rate.

What is it - it is the amount of calories you will be spending if you are on a bed sleeping for 24 hrs without food. OR, that is probably the least amount of calories you should ingest.

If you know your fat percentage calculate your goal weight (ideal body weight)

Then you calculate your BMR (you don't need an IBW) and depending on your activity level you will get the minimum amount of calories you need to take in to reach your goal weight (your ideal body weight). To some this may be a surprise number (me included).

Clearly the number I came up with was not what I thought - I recently started to track my calories - and I am consistently ~ 1000 cal behind.

What happens if you don't take in the minimum (BMR) calories - your body starts to go into starvation mode - and the metabolism becomes inefficient.

  Member Comments About This Blog Post:

HUGGIEBEAR10 11/22/2011 5:56AM

    How to know your "fat percentage" in order to calculate BMR??

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KMILLE65 10/13/2011 9:54PM

    Thanks for the clarification, and I stand corrected. My club offers two tests. One is called Cardio Point where they determine your zones or intervals for training. The second test requires that you fast, you are put in an anti-gravity chair and are hooked up and have a mask. They monitor the amount of CALORIES you burn when you are doing nothing for an hour. This is the RMR, not the BMR. Hope I didn't confuse anyone!!! :)

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TIGGER622 10/13/2011 7:29AM

    How interesting! I was shocked to find my BF% in the 'healthy' range... and instead of the usual goal weight of 125 for a female my height, they give me 147 at mid range BF% and 140 at low end. That makes a lot more sense for my body type considering I have a heck of a time staying in the 150's these days!!! Anyways, thanks for the info!!!

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ACTIVE_AT_60 10/12/2011 8:40PM

    Let me clarify a couple of things. If you want a TRUE basic metabolic rate aka calorieemetry - you will need to spend a significant amount of time in a lab hooked up to monitors, have a mask and other contraptions attached to you over several hours. The BMR calculator (and there are several formulas) are screening tools.

What KMILE65 is referring to is a calorie counter. Calorie counters and calculators usually use Resting Metabolic Rate (RMR) rather than Basal Metabolic Rate (BMR) because the conditions upon which the RMR rates are taken reflect the normal situation in a personís day to day activities. So the results are more her situation (from the website '').

ere may be advantages for both tools.

I am not making a judgement whether it is a good or better method. I am merely suggesting that these are two different measurements having two different purposes.

Thanks KMILE65 for your comment.

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KMILLE65 10/12/2011 10:55AM

    Some fitness centers have metabolic testing that will tell you exactly what your individual BMR number should be. As your fitness level changes, your caloric intake and metabolism will change. My club suggests you be tested quarterly. As your workouts increase, your intake needs to increase. But as you lose weight, your caloric needs decrease. However, as your body becomes more efficient, or inefficient, the BMR does change. I find when I consume calories at my BMR or "floor", I plateau. If I eat just a couple hundred calories below, I start to lose weight at a safe rate (1-2 pounds per week). It has been a year since I have been tested but according to the formula with a sedentary lifestyle (which mine is not), my BMR is 1549 kcal per day. I am fortunate to have a metabolic specialist with the patience of a saint at my club because this can get confusing and frustrating if you don't get results.

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ON2VICTORY 10/11/2011 11:09PM

    thanks for the info Jan! :)

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LKEITHO 10/11/2011 10:54PM

    Good info!

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LOGOULD 10/11/2011 10:16PM

    Thanks....GREAT information.

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No I don't live in Texas.

Saturday, September 03, 2011

I have received a couple of comments today because I chose not to ride today because of the weather.

No, I don't live in Texas :-) ... I should probably have said - I am taking a rest day - cuz that is really what it is. I will be working out again tomorrow. emoticon

  Member Comments About This Blog Post:

TIGGER622 9/4/2011 3:05PM

    Three cheers for a rest day! Often much needed the way we push ourselves!

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LKEITHO 9/3/2011 10:10PM

    I only did a couple of miles today just to keep the streak going. Otherwise it was a rest day for me, too. Have a great long weekend!

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GIANNA345 9/3/2011 5:04PM

    I don't live in Texas either, but it's still hot here. Saturday is usually a rest day for me, since I bike so many miles during the week.

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LOGOULD 9/3/2011 4:21PM

    Many people wiser than me have repeatedly eschewed the importance of taking rest days. Out of necessity, I am taking one today too. I am coming to find that if you continually push your body without giving it the time it needs to fully recover and rest and heal......well, it will make you. I'm betting that you are going through some adjustment back to the climate at home after your vacation too. Enjoy your "day off". I'm sure you will more than make up for it tomorrow!

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ETTEZEUS 9/3/2011 4:17PM

    I ran 13 today in *Texas Heat* and *Florida Humidity*....lucky me, I get the best of both worlds!

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MIAMIA7 9/3/2011 4:06PM

    Feels like Texas here :)

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BOBBYD31 9/3/2011 4:03PM

    cut mine to 10 miles, wasn't too bad but did 2 mile run after, that was pretty warm. it was about 90 and really humid when i finished

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The tragedy in NY (NYC triathlon)

Friday, August 12, 2011

I have had phone calls, comments etc related to the tragedy of the two deaths in the NYC triathlon. There was a lot of press as well not all of it was particularly scientific

There is a podcast on with a (in my opinion) more balanced discussion and put things in perspective. It is discussed by Brad Culp - chief editor of Lava magazine in the first 10 min of the podcast at

I was going to put parts here from an article from the Journal of the American Medical Association, but I keep getting the message I can't use HTML (it is all the scientific characters - and I don't feel like editing it)

  Member Comments About This Blog Post:

LKEITHO 8/15/2011 10:42PM

    While it is unfortunate that these people died trying to accomplish the dream of finishing this race, I agree that it was not an issue with the event itself. In the one event I participated in where someone died, everyone initially blamed it on the heat, and started getting after the organizers saying they should have canceled the event. However, it turned out the man (who was a young, fit firefighter) had a congenital heart problem that was the cause of his death.

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LOGOULD 8/15/2011 10:38PM

    Thanks for the info....I have to believe that for all the "bad press" that running has to be safer and more beneficial to your health than just about anything else. Too bad the media feels the need to sensationalize these tragedies.

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TIGGER622 8/15/2011 12:57PM

    Very interesting podcast, he made some excellent points... the race can't be responsible for peoples' personal health status... thanks for sharing!

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BOBBYD31 8/12/2011 9:01PM

    thanks, that is interesting. i always feel like the swim is the easiest part of the race

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ON2VICTORY 8/12/2011 5:51PM

    thanks for sharing, ill check it out...

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8.7.11 Greater Cleveland Triathlon

Sunday, August 07, 2011

Friends - today was the greater Cleveland triathlon my 14th event for Team in Training raising money for the leukemia and lymphoma society.

During the last week I have felt under the weather and Friday night I thought - perhaps I should look into changing from a olympic distance to a sprint. I did !!!!

All my gear was ready when I went to bed - my bike was in the car so I just had to get out of bed this morning and get to the start line. Got there 5:45 and got everything ready so I could 'shoot the breeze' until start time. Well as it got lighter, we could see the lake and the Sheriff's vessel bopping up and down. There were waves - and there were white caps ... hmmm .... will they cancel the swim?

To make a long story short, the swim was not cancelled (waves 4-5 feet) but it was kept at a shallow part of Lake Erie so people were able to walk if they needed to. It was a real challenge, and I am not sure I am up for that anytime soon. However, I survived the swim - got on my bike and despite the winds mustered a pretty decent speed. (forgot my Garmin). Flew through the bike course, so it felt, and then on to the run course, which was pretty uneventful.

After I finished - I went back out on the course and supported the last TNT participants on their last stretch. It is such an awesome feeling to have people with less experience cross the finish line that words cannot describe.

Now I am home drinking a little coffee - hoping to wake up - but I think a nap after my shower may be in order.

  Member Comments About This Blog Post:

MAGELLAN1 8/13/2011 11:38AM

    i went home after the race and slept 2 hours! that was some swim! nice to finally meet you in person. you were my rabbit for the last stretch of the run.
maybe i will see you tomorrow at vermilion!

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TIGGER622 8/8/2011 5:08PM

    Way to go Jan!!! 4-5 foot waves sound scary!!! Off to look into bike racks so I dont have to 'use' my boyfriend for his truck everytime I want to bike! Love how you always support the other athletes, you are truly something special!

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ROOT4HOME 8/8/2011 2:08PM

    Great job on your tri and on racing for a great cause! emoticon

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RACING4ME 8/8/2011 12:55AM

    Love you Jan!!!

Thanks so much bringing awareness to such a crazy disease group. I'm so glad you had some fun with your tri, and my goodness, I don't think I could swim in 3-4 ft waves!!! Don and I talked about you today as we were walking around Granville Island...he wanted me to give you a virtual hug from him, and one from me as well.

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GRACE612 8/7/2011 9:39PM

    Hope you got some well deserved R & R today!!!

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LOGOULD 8/7/2011 9:21PM

    Sounds like you could use a little extra rest to kick whatever it is that has you down....but you certainely kicked it at youir event. How wonderful of you to stick it out and support the new folks!!! You are one in a milliion!!!

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BE-THE-CHANGE 8/7/2011 8:44PM

    emoticon emoticon

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LADYGWEN25 8/7/2011 6:05PM

    get a nap and get some sleep.. you've earned it! :)

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ELYMWX 8/7/2011 5:21PM

    Yes. Take that nap.

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L3DESIGNS 8/7/2011 4:47PM

    Congrats on finishing... Enjoy your coffee and nap!

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LAGREBE 8/7/2011 4:18PM

    Congratulation! That is indeed very inspiring

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Beginning to set (my) goals for the fall and the early part of 2012.

Saturday, August 06, 2011

Tomorrow I am doing a sprint triathlon. I was going to do the olympic distance, but because I am feeling a little under the weather, I don't think it will be wise of me to do the International distance.

+ I have signed up for three half marathons in the fall (Akron, Columbus, and Philly)
+ I hope I will be going skiing out west this winter *
+ i am running a 50k in March and I am planning 30k at JASR
+ I am planning the long course (70.3) at Wildflower
+ I am planning a HM at the Cleveland Marathon.
+ I would like to do a Ironman (R ) HIM in July.

- I am planning to pull out two books
+ Fit soul - fit body
+ 5 Essentials for a Winning Life: The Nutrition, Fitness, and Life Plan for Discovering the Champion Within

+ I am planning on continuing with my yoga class on Monday
+ I will be doing more weights

early 2012 I will look at the goals for the rest of the year.

* If I am coming through Vancouver I will let a couple of my SP friends know.

  Member Comments About This Blog Post:

BOBBYD31 8/7/2011 9:37PM

    you make me tired just reading this. you impress me everyday with everything you have accomplished and what you have planned to accomplish. i guess i will live vicariously thru you and your amazing achievements!! you da man my friend

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LADYGWEN25 8/7/2011 4:26PM

    Some great goals.. reminds me i need to start looking at my winter and spring goals now too.. THANKS!

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LAGREBE 8/7/2011 4:20PM


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BE-THE-CHANGE 8/7/2011 9:21AM

    Hope today went well! You have quite the list of goals ~ daunting for most but I know you can do it!

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JUST_TRI_IT 8/6/2011 11:19PM

    LOVE this list. Really gets me inspired and thinking ahead. One problem with this list though.. It is missing STP!!! emoticon

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LOGOULD 8/6/2011 9:46PM

    Sounds like you have alot on your plate for now and taking it easy when you're under the weather is a wise choice.

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B-N-ME 8/6/2011 8:34PM

    Sounds busy! Glad you are listening to your body for the distance tomorrow.
Have an awesome race!

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