Basal metabolic rate
It is the number of calories the body burns while performing its basic functions to sustain life.
The body’s need for energy varies with the amount of activity it performs, and the body needs in all cases a necessary amount of energy to ensure the continuation of vital functions, and the amount of energy needed increases with the increase in effort, activity, and movement, and the amount that the body needs to continue its basic functions and maintain the vitality of cells is the metabolic rate Basal metabolic rate.
The body consumes a specific amount of energy even during complete rest, and this energy is the resting metabolic rate, and this energy is consumed in a number of functions that work to sustain life, namely:
The basal metabolic rate is often confused with the resting metabolic rate, the difference between them is that the basal metabolic rate (BMR) is the number of calories that the body needs to obtain to maintain basic functions while at rest, while the resting metabolic rate (RMR) is the number of calories that the body burns in Rest time.
The basal metabolic rate is calculated using a method based on weight, age, height, and sex, and is calculated by:
In women: 655 + (9.6 x weight kg) + (1.8 x height cm) – (4.7 x age in years) = BMR
In men: 66 + (13.7 x weight kg) + (5 x height cm) – (6.8 x age in years) = BMR
The body secures its energy and calories needs from the food you eat, so if the amount of calories you get exceeds the body’s need, these calories are stored in the form of fat or used to manufacture proteins, but if you eat fewer calories than the basic body need, the body consumes the additional amount Of the fat in the body, which leads to weight loss.
Knowing your basal metabolic rate helps you gain or lose weight and maintain a normal weight, by maintaining a balance between the number of calories you burn and what you eat.
If you maintain your current weight: Consume as many calories as you burn
To gain weight: Eat more calories than you burn
To lose weight and treat obesity: To get rid of obesity, eat fewer calories than you burn
You can estimate the number of calories you need each day by knowing your basal metabolic rate. Calculating the number of daily calories depends on the lifestyle and the rate of physical activity. The amount of calories for each lifestyle is estimated as follows:
Sedentary lifestyle: If you do not do any physical activity, multiply your BMR by 1.2 to get your daily calorie requirement.
Light activity: In the case of exercise or physical activity at a rate of 1 to 3 times a week, your need for calories every day is the basal metabolic rate x 1.375
Moderate activity: If you exercise 3-5 times a week, your calorie needs each day is estimated at a basal metabolic rate x 1.55
Intense activity: If you exercise 6 or 7 times a week, your calorie needs each day is estimated at a basal metabolic rate x 1.725
Extreme effort: In the case of intense effort and engaging in sports activities that continue throughout the week and for extended periods every day, your calorie needs each day is estimated at a basal metabolic rate x 1.9
The daily calorie requirement, calculated in this way, is the calories you need each day to maintain your weight.
It is important to understand the basal metabolic rate and how the body consumes energy and adheres to a minimum physical activity while knowing the appropriate amount of calories to be consumed on a daily basis, in order to maintain a healthy weight.
The body consumes a specific amount of energy even during complete rest, and this energy is the resting metabolic rate, and this energy is consumed in a number of functions that work to sustain life, namely:
- Breathing
- Circulation (regular pulse, pressure, and blood flow to various tissues and organs)
- Processing nutrients and synthesis of proteins and energy molecules
- Production, reproduction, and regeneration of cells
The basal metabolic rate is often confused with the resting metabolic rate, the difference between them is that the basal metabolic rate (BMR) is the number of calories that the body needs to obtain to maintain basic functions while at rest, while the resting metabolic rate (RMR) is the number of calories that the body burns in Rest time.
How do you calculate your basal metabolic rate (BMR)?
The basal metabolic rate is calculated using a method based on weight, age, height, and sex, and is calculated by:
In women: 655 + (9.6 x weight kg) + (1.8 x height cm) – (4.7 x age in years) = BMR
In men: 66 + (13.7 x weight kg) + (5 x height cm) – (6.8 x age in years) = BMR
What is the benefit of calculating the basal metabolic rate?
The body secures its energy and calories needs from the food you eat, so if the amount of calories you get exceeds the body’s need, these calories are stored in the form of fat or used to manufacture proteins, but if you eat fewer calories than the basic body need, the body consumes the additional amount Of the fat in the body, which leads to weight loss.
Knowing your basal metabolic rate helps you gain or lose weight and maintain a normal weight, by maintaining a balance between the number of calories you burn and what you eat.
If you maintain your current weight: Consume as many calories as you burn
To gain weight: Eat more calories than you burn
To lose weight and treat obesity: To get rid of obesity, eat fewer calories than you burn
How many calories do you need per day?
You can estimate the number of calories you need each day by knowing your basal metabolic rate. Calculating the number of daily calories depends on the lifestyle and the rate of physical activity. The amount of calories for each lifestyle is estimated as follows:
Sedentary lifestyle: If you do not do any physical activity, multiply your BMR by 1.2 to get your daily calorie requirement.
Light activity: In the case of exercise or physical activity at a rate of 1 to 3 times a week, your need for calories every day is the basal metabolic rate x 1.375
Moderate activity: If you exercise 3-5 times a week, your calorie needs each day is estimated at a basal metabolic rate x 1.55
Intense activity: If you exercise 6 or 7 times a week, your calorie needs each day is estimated at a basal metabolic rate x 1.725
Extreme effort: In the case of intense effort and engaging in sports activities that continue throughout the week and for extended periods every day, your calorie needs each day is estimated at a basal metabolic rate x 1.9
The daily calorie requirement, calculated in this way, is the calories you need each day to maintain your weight.
What are the factors that determine the basal metabolic rate of each person?
The basal metabolic rate varies based on a number of factors, including:- Gender
- Weight
- Height
- Age
- Physical activity
- Weight changes over time
- Body composition (more muscle mass or more fat)
- Genetics
It is important to understand the basal metabolic rate and how the body consumes energy and adheres to a minimum physical activity while knowing the appropriate amount of calories to be consumed on a daily basis, in order to maintain a healthy weight.