BMR (basal metabolic rate) is the amount of energy the body spends on the main metabolic functions. If you didn’t do anything all day, but you were lying in bed, that’s how many calories you burn. Your heart, digestion, kidney function and the rest of your body consumes calories. These basic functions make up about 60-70% of the calories you consume.
BMR is important because it is the biggest factor limiting your overall metabolic rate. Calculating your BMR value allows you to calculate your total energy intake per day and tell you how many calories you need to maintain, gain or lose weight. Several BMR calculators are available on the Internet.
BMR is determined by genetic and environmental factors, such as:
* genes - they control metabolic rate
* gender - men have a higher baseline metabolic rate.
* age - BMR drops by about 2% per decade.
* weight - the heavier you are, the higher your BMR
* body surface area is a manifestation of height and weight.
* body fat percentage - the heavier you are, the lower your BMR
* diet - digestion is one of the most important factors of BMR
* body temperature - an increase in body temperature of 1 × C increases BMR by about 14%
* external temperature - the lower the temperature, the higher the BMR
* endocrine system - thyroid hormones accelerate the body’s metabolic activity
* exercise - increases your BMR by building muscle
BMR calculators do not take into account the number of exercises that you have. The basic metabolic rate is the amount of energy your body must function at rest in order for all your systems to work. Any exercise you do will add to your BMR calories.
Using the BMR calculator to calculate BMR is a good first step to any weight loss program. Knowing how many calories a day you consume, you can know how to change your diet and exercise.
