Basal Metabolic Rate What Is Your BMR Your

Basal Metabolic Rate

What Is Your BMR? • Your BMR measures the minimum calorie requirement your body needs to stay alive in a resting state • It is the amount of calories your body would need if you were to stay in bed all day

How Many Calories Is This? • About 65% of your calorie intake is responsible for just supplying your BMR • You need calories to: – Pump your heart – Breathe – Control your body temperature – And many other things

Do We All Have The Same BMR? • We all have different BMR and there are many things that will affect what that rate is • Your BMR is the largest factor in determining your overall metabolic rate (how your body burns calories) • BMR ranges about 65 – 70 Calories per Hour in an average 70 kg man.

How To Calculate BMR Women: 655 + (4. 35 x weight in pounds) + (4. 7 x height in inches) - (4. 7 x age in years) Men: 66 + (6. 23 x weight in pounds) + (12. 7 x height in inches) - (6. 8 x age in years) Whereby: - 1 kg = 2 lb 1 m = 39. 36 inches

Factors that influence BMR

Genetics • Some people are born with slower metabolisms than others • Some people are born with faster metabolisms than others

Gender • Men have a greater muscle mass and a lower body fat percentage (10 -15% higher BMR than womem) • The higher your muscle mass, the higher your metabolism • Male sex hormone

Age • Your BMR will reduce as you age. Due to reduced muscle size and increase in adipose tissue • After 20 years of age, your BMR drops about 2% every year

Weight • The more you weigh, the higher your BMR • The BMR of an obese woman is 25% higher than a woman of an appropriate weight

Body Surface Area • The greater your body surface area, the higher your BMR • Tall, thin people have higher BMRs

Body Fat Percentage • The lower your body fat percentage, the higher your BMR

Diet-Malnutrition • If you reduce your calorie intake suddenly, your BMR can drop by 30% • Your body wants to ensure that it is always has the calories it needs to survive, so cutting calories quickly will switch your body into a “survival” mode

Body Temperature • For every 1 degree increase in your body temperature, your BMR increases by approximately 14% • Chemical reactions occur faster in your body at higher temperatures • You burn a lot more calories while you are sick or have fever

External Temperature • Exposure to cold temperatures will increase your BMR • Prolonged exposure to heat will also increase your BMR

Glands • Your thyroid gland (butterfly-shaped gland in your neck) is responsible for making thyroxin • The more thyroxin produced, the higher your BMR • Thyroxin increases the rates of chemical reactions in the cells.

Glands • Growth hormone increases about 15% of BMR • This is due to direct stimulation of cellular metabolism

Exercise • Exercise helps to build lean muscle tissue • The more lean muscle tissue, the higher your BMR • This means you will burn more calories – even when you are sleeping!