Basel Metabolic Rate Definition
Metabolic Rate, or BMR, is your metabolic rate while at total
rest, like sleeping.
It is measured in calorie expenditure, which is
Your BMR is responsible for
approximately 60 to 70% of the total number of calories you burn in a
That's a lot of calories burned without doing any
This calorie expenditure is used for basic body functions.
These functions include digesting,
breathing, pumping blood and maintaining body
Basically, your Basal Metabolic Rate is the amount of calories
Importance of Basal Metabolic Rate
Why is understanding your metabolic rate and understanding the
for weight loss?
order to lose weight, you must create a calorie deficit.
Meaning you must consume fewer calories than you burn.
To better understand the calories you need for weight loss, you need to
start with the calories you burn from your metabolic rate.
Remember the BMR is responsible for approximately 60 - 70% of the
calories you would
burn in a day.
So starting here will help you determine how many calories to consume
from the foods you eat.
It will also help you determine how many calories you want to burn
through your workouts.
Consuming fewer calories and burning more calories can create a calorie
defict, which in turn will lead to weight loss.
Creating a calorie deficit can be done one of
- Consume fewer calories
- Burn more calories
- Do both
By doing both, consuming fewer calories consumed and burning
more calories, you can easily create that calorie deficit for weight
What Can Impact BMR?
addition to age, gender, weight and height playing a role in
your BMR, other things can impact this as well.
For instance, if you are ill, your BMR can change during the
hormones can impact your basal metabolic rate. The
thyroid gland produces Thyroxin, which is an important
hormone to help your BMR.
If a person does not produce enough
Thyroxin, their metabolic rate will slow down.
medications may also impact your metabolism. Be sure to check
with your doctor to see if any medicines you are taking impact your
role in your BMR. Some people will have a naturally higher
metabolism while others will be slower.
Although this may not
seem fair it is what we are dealt and have to work with what was given
Lastly, dieting can impact your basal metabolic rate.
properly, you can actually increase your metabolism by eating healthy
and adding exercise, both aerobic exercises and strength training.
But if you diet incorrectly, you will actually slow down your
Don't Crash Diet
people make the mistake of going on a “crash” diet in hopes of a quick
The problem is that if a person reduces their
calorie intake by too much, the body reacts by going into
mode, slowing down your metabolism and lowering your BMR.
What happens when you lose weight fast
is that you are also likely losing muscle. This then lowers
your lean body mass and in turn lowers your BMR.
A general rule is to never go below 1200 calories/day
for women or 1800 calories/day for men, which are extremely low calorie
What Can You Do To Raise BMR?
One thing you are in control of, and can have a positive
effect on your
metabolic rate, is your activity level.
By adding exercise to
your weekly routine, you are not only burning additional calories,
which will help create that calorie deficit for weight loss, but you
are increasing lean body mass.
And since muscles burn more
calories than fat, you are increasing your basal metabolic
Be sure to read these other benefits
Check out this free online Basal Metabolic Rate Calculator
what calories you need to consume to lose weight.
Use this free online tool to determine your Body Mass Index. This index is used as a tool to determine potential weight concerns in
people. It can help doctors and individuals determine if they need to gain or
Rev up your metabolism and burn more calories naturally.These tips will help you increase the number of calories you burn
helping you reach your weight loss goals.
Download this spreadsheet to help you track your weight loss. You can track calories consumed, exercise calories and more.