Basil Metabolic Rate (BMR)
Basil metabolic rate (BMR) is one of the three parts that make up total daily energy expenditure; the other two are thermic effect of food and physical activity, respectively. BMR is the number of calories your body needs for basic life-sustaining functions such as breathing, circulation, and processing nutrients. It is important to note that this is not a caloric target.
In relation to weight management, knowing your basil metabolic rate will help you know how many calories you burn so you can better understand how much to consume. For example, if your goal is to lose weight, you will have to eat less calories than you burn over time. Conversely, if your goal is to gain weight, you will have to eat slightly more calories than you burn over time.
Having a higher BMR comes with several benefits including easier weight management, increased energy levels, and better muscle maintenance. Here are some ways you can increase yours:
Exercise more: adding interval training to your routine (i.e. HIIT) allows the body to burn calories more efficiently.
Weight train: to achieve and maintain a higher metabolism, incorporating strength training is recommended because muscle mass uses more calories than fat mass.
Don’t skip meals: skipping meals often or prolonging periods between meals and snacks causes metabolism to slow down over time.
Increase protein intake: high protein intake can increase the rate at which your body burns calories due to its high thermic effect. The specific percent increase is dependent upon age, gender, genetics, activity level, and overall health.
Get good sleep EVERY NIGHT: inadequate/inconsistent sleep lowers metabolic rate and increases the likelihood of weight gain. Adequate and consistent sleep supports the building and maintenance of muscle mass.
Minimize stress: better managing of daily stressors by seeing a therapist and engaging in physical activity can reduce high or abnormal cortisol levels.
Given this information, you’re probably still wondering how to figure out your own BMR. While there are actually a few methods to find it, some involving high-tech equipment, one of the easiest ways is to calculate it by using a formula. Below is a widely used and generally accurate formula known as the Mifflin-St Jeor Equation:
Male BMR = (9.99 x weight [kg]) + (6.25 x height [cm]) - (4.92 x age [years]) + 5
Female BMR = (9.99 x weight [kg]) + (6.25 x height [cm]) - (4.92 x age [years]) - 161
Understanding your basal metabolic rate is a powerful tool for anyone looking to improve their health and fitness. By calculating your BMR and taking steps to optimize it, you can make informed decisions that support your goals, whether that’s weight loss, muscle gain, or simply maintaining overall wellness. Start by calculating your BMR today and see how it can transform your approach to health!