Basal Metabolic Rate: Calories in vs. Calories out

Basal Metabolic Rate: Calories in vs. Calories out

We hear the name BMR: What is that? Basal metabolic rate is an amount of energy required by the body to maintain normal function during the rest. If basal metabolic rate is high, then a greater number of calories are burnt while at rest.

Basal Metabolic Rate (BMR) can be explained as minimum amount of calories required to sustain the body’s functions and processes, when the body rests. It is responsible for consumption of about 70% of total calories used up by the body.

BMR generally decreases with age, but this can be slightly stalled if you keep exercising and maintain muscle mass vs. fat ratio. This is good when it get stalled. BMR is affected by exercise, calorie consumption and lean body mass. Body weight, height and temperature also play a significant role in increasing the BMR. If BMR is increased, then there would be constant calorie consumption. It results in burning excess fats and remarkable weight loss. Increase in BMR offers a number of health benefits such as reducing the risk of developing heart disease, stroke, heart attack and diabetes. An average BMR for adults ranges between 1200 and 1800 kcal. This is why exercise is so important to overall weight loss.

If you were to take a weight loss group of 20 people, one just dieting, and one diet and exercise, what group would be your guess to loose weight or better yet maintain their weight loss the longest?

“Only dieting” group may loose the same amount of weight at a faster rate than the second group, but the diet and exercise group would loose more weight and body fat and maintain it in a longer period of time.

Determination of BMR

BMR is determined using some genetic and environmental factors.

Age: BMR generally decreases with age. After 20 years, it reduces about 2% every decade

Genetics: Some people are born with higher metabolism rate, while some have slow metabolism. Do you remember the skinny girl who eats French fries and never gains a pound..that is a God given gift!
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Gender: Men have higher metabolism’s naturally because of their lower body fat and higher muscle mass. Men get all the good luck hugh!

Body Fat Percentage: If the body fat percentage is lower, then BMR will be higher. Generally men have lower body fat percentage and hence, they have 10-15% higher BMR than women. Don’t worry, you don’t have to body build to get a fast metabolism.

Diet: Because of starvation or serious abrupt calorie reduction, BMR can drop by about 30%. The low-calorie weight loss diets can cause dropping of BMR to up to 20%.

Exercise: Physical exercise decreases body weight by burning calories as well as increases BMR by building extra lean tissue.

As you can see above, a majority of these factors can be affected by your every day lives. So I encourage you to continue exercising, remember to eat a healthy diet, and yes eating helps to increase one’s metabolism, Starvation, fasting or malnutrition results in lowering metabolism or BMR.

So keep up that BMR, Eat healthy,work out and Livestrong!!!