What is BMR

BMR stands for Basal Metabolic Rate. It refers to the amount of energy or calories that your body needs to maintain basic physiological functions while at rest. These functions include breathing, circulating blood, regulating body temperature, and supporting organ functions.

BMR Calculator

BMR Calculator

BMR is influenced by various factors, including age, gender, weight, height, and body composition. Generally, men have a higher BMR than women due to having more muscle mass. Similarly, younger individuals tend to have a higher BMR compared to older individuals.

Knowing your BMR can be helpful in determining your daily calorie needs for weight management. For example, if you want to maintain your current weight, you would need to consume calories equal to your BMR. If you aim to lose weight, you would typically create a calorie deficit by consuming fewer calories than your BMR, and if you want to gain weight, you would consume more calories.

It’s important to note that BMR is just one component of total energy expenditure (TEE), which also includes calories burned through physical activity and the thermic effect of food (calories burned during digestion and absorption).

How can you change your BMR?

Basal Metabolic Rate (BMR) is the amount of energy your body needs to perform basic functions at rest. While BMR is primarily influenced by factors such as age, gender, height, and genetics, there are a few strategies you can try to potentially impact it:

  1. Increase muscle mass: Muscle tissue requires more energy to maintain than fat tissue. Engaging in regular strength training exercises can help build and maintain lean muscle, which may increase your BMR over time.
  2. Stay active: Physical activity, such as cardio exercises or high-intensity interval training (HIIT), can temporarily raise your metabolic rate even after you’ve finished exercising. Incorporating regular physical activity into your routine can have a positive impact on your overall energy expenditure.
  3. Eat enough protein: Protein has a higher thermic effect compared to other macronutrients. This means that your body burns more calories during the digestion and absorption of protein-rich foods. Aim to include adequate protein sources like lean meats, fish, eggs, legumes, and dairy products in your diet.
  4. Don’t drastically restrict calories: Severely restricting calories for extended periods may lead to a decrease in BMR as your body tries to conserve energy. It’s important to maintain a balanced calorie intake that supports your overall health and provides sufficient energy for your daily activities.
  5. Get enough sleep: Lack of sleep can disrupt hormones involved in regulating appetite and metabolism, potentially affecting your BMR. Strive for quality sleep of around 7-9 hours per night to support your body’s natural processes.
  6. Manage stress levels: Chronic stress can influence hormone production and metabolism. Find healthy ways to manage stress, such as engaging in relaxation techniques, regular exercise, or seeking support from friends, family, or professionals.

It’s important to note that while these strategies may have some impact on your BMR, the changes might be modest. Remember, BMR is just one component of your overall energy expenditure, and a sustainable approach to maintaining a healthy weight involves a balanced diet, regular exercise, and a healthy lifestyle overall.

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