Have you ever wondered how many calories your body burns even when you re not exercising This is known as your basal metabolic rate BMR which is the number of calories your body needs to perform basic functions like breathing circulating blood and maintaining organ function .
Have you ever wondered how many calories your body burns even when you're not exercising? This is known as your basal metabolic rate (BMR), which is the number of calories your body needs to perform basic functions like breathing, circulating blood, and maintaining organ function.
What is Your Basal Metabolic Rate?
Your BMR is determined by several factors, including your age, gender, weight, and height. Men typically have a higher BMR than women because they have more muscle mass, which burns more calories than fat. As you age, your BMR decreases, which means you burn fewer calories at rest.
How to Calculate Your BMR
The most accurate way to calculate your BMR is to get a professional assessment, which involves measuring your oxygen consumption and carbon dioxide production. However, you can estimate your BMR using a formula based on your age, gender, weight, and height.
The Harris-Benedict equation is a commonly used formula to estimate BMR:
BMR for men = 88.4 + (13.4 x weight in kg) + (4.8 x height in cm) - (5.68 x age in years)
BMR for women = 447.6 + (9.25 x weight in kg) + (3.10 x height in cm) - (4.33 x age in years)
For example, a 35-year-old man who weighs 80 kg and is 180 cm tall would have an estimated BMR of 1,842 calories per day. A 35-year-old woman who weighs 60 kg and is 160 cm tall would have an estimated BMR of 1,346 calories per day.
Tips to Increase Your BMR
If you want to burn more calories without exercise, there are several things you can do to increase your BMR:
- Build muscle mass through strength training
- Eat a high-protein diet
- Drink green tea or coffee, which contain caffeine that can boost metabolism
- Get enough sleep, as lack of sleep can slow down metabolism
- Stay hydrated, as dehydration can decrease BMR
FAQs
Can Your BMR Change?
Yes, your BMR can change over time. As you lose weight, your BMR decreases because there is less body mass to maintain. However, as you gain muscle mass, your BMR increases because muscle burns more calories than fat.
Does Your BMR Decrease with Age?
Yes, your BMR decreases as you age because your body loses muscle mass and becomes less efficient at burning calories. This is why it's important to stay active and eat a healthy diet as you get older.
Pros and Cons
Pros:
- Knowing your BMR can help you make informed decisions about your diet and exercise routine
- Estimating your BMR is easy and can be done at home using a simple formula
- Increasing your BMR can help you burn more calories even when you're not exercising
Cons:
- The formula used to estimate BMR is not 100% accurate and may not apply to everyone
- Factors like genetics, hormones, and medical conditions can affect your BMR
- Increasing your BMR requires lifestyle changes like strength training and eating a high-protein diet, which may not be feasible for everyone
