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If a personal trainer understands Basal Metabolic Rates, or BMRs, they can help their clients get greater outcomes.

Even when we are idle or sleeping, our bodies burn energy, and BMRs can help us figure out how much. When estimating BMRs, consider the person's age, gender, and degree of activity, as well as their somatotype: whether they are tall, slender ectomorphs; short, bulky endomorphs; athletic mesomorphs; or a combination of these body types. Anyone interested in working as a personal trainer should understand somatotypes and how BMRs work.

A sedentary person should consume 25 calories per kilo of bodyweight each day to meet their BMR. An idle 75-kilogram man would need to eat the following to maintain his weight:

75 kg x 25 calories per day = 1,875 calories

A personal trainer should be aware of how body fat % affects these results. Women should have around 30-35 percent body fat and men should have around 15 percent -- though a fit, athletic man could have as little as 10% body fat.

If our 75kg man has a 20% body fat percentage, then approximately 15kg of his total weight is fat mass. Because fat does not burn calories, we must account for this when calculating his BMR. To put it another way, we need to operate with a figure of:

60kg = 75kg − 15kg body fat

If he wants to achieve a 10% body fat objective, he'll need to drop 9 kilogrammes of fat.

So instead of weighing: 60 kg + 15 kg (15 percent fat) = 75 kg, weigh: 60 kg + 15 kg (15 percent fat) = 75 kg.

He wants to weigh 60kg / 0.90 = 66.6kg (10% fat) = 66.6kg.

Using the 25-calorie-per-kilogram-of-bodyweight method, he should strive for a daily diet of:

1500 calories = 25 x 60

Anyone with a desk job, for example, should add 20% to this amount, while avid gym attendees may need to add another 50-100 percent.

Foods that release energy slowly will leave you feeling fuller for longer, encouraging you to eat less. The best personal trainers will be aware of good eating habits: for example, it's best to eat four or five smaller meals a day or at least have a healthy snack between your three meals, and foods that release energy slowly will leave you feeling fuller for longer, encouraging you to eat less.

A weekly weight loss of one pound is a good result. When someone eats much less than their BMR, their body is encouraged to go into'starvation mode.' Even if you are not overeating, your body's inclination will be to slow down your metabolic rate and store what you eat as fat, which is not good for your health or weight reduction. This is why eating lettuce all week and then having a blowout on the weekend will not help you lose weight.

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