Weight Loss - How Many Calories?


"Basal metabolic rate (BMR) is the number of calories needed for your body to function. These functions include breathing, circulation, cell production, nutrient processing, and other tasks that your body performs to sustain itself".

The data you see below is based on a 60kg female with approximately 21% body fat. The higher your current body weight and muscle mass, the more calories you need to sustain your body to simply exist.

Basal Metabolic Rate (BMR)

Please note that the number of calories shown above does not take into consideration any movement whatsoever. The more active you are, the higher your calorie needs are above this figure. Even moving around hanging out the washing, or performing daily thinking tasks adds to this number. You are a lot more than your basic bodily functions.

As you can imagine, following a low-calorie plan like 800 calories or 1200 calories is going to leave you feeling quite depleted over time. Yes, your body uses stored body fat as a source of calories, hence why you lose weight, but not all of your lost weight will come from fat stores. Unfortunately muscle tissue is also lost during highly restrictive weight loss diets, which is why it is important to eat more protein and participate in resistance training when working towards long term weight loss goals.

As we age, muscle loss happens as part of the natural ageing process. This is the time in life when maintaining and building muscle mass is even more important. If you are wanting to shift excess body fat, it is important to do so in a measured and methodical way.

  • Eat sufficient protein daily.

  • Eat sufficient nutrient dense foods like fruit, vegetables, legumes etc

  • Lift weights

  • Manage stress

  • Get more sleep.

I wish I could say that weight loss is easy, but unfortunately it’s not. I recommend taking a considered and measured approach to sustainable changes over the longterm. Think about lifestyle factors that are limiting your ability to succeed and make some changes. Weight loss needs a whole person approach, not just a numbers on the scale approach. You don't need to starve yourself to succeed in fact, this is the best way to ensure you fail to stick to your plan.

Mel x

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Hi, my name is Melanie Briony and I am a fitness and lifestyle coach with over 10 years experience in the fitness and wellness field. As I reached my late 40's, I began to notice how women my age and older were missing from the conversation when it came to their fitness needs. I was also noticing changes in my own body that I couldn't find answers to which was really frustrating considering all the study I have undertaken over the last decade. Learning about menopause has been really enlightening, how did I not know this about my own body? That is why I am making it my business to bring this information to you from the best research available. Have any questions? Send me a message. Just because you are getting 'older' doesn't mean you have to give up trying. Getting older is inevitable, how you age is 100% your choice. This is the time in your life to really get to know who you are, what you want and how you are going to achieve it. These are the best years of your life, don't waste another minute.

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