The basal metabolic rate is closely related to one’s weight. Knowing how to calculate it is important to lose weight and keep fit. Let’s find out what it is and the tips to speed it up.
The basal metabolic rate is the minimum energy amount required in order for our body to perform vital metabolic functions: breathing, blood circulation, digestion and much more. Being able to identify our own basal metabolism features is important if you want to schedule a diet. In order to lose weight and stay fit, you have to know the caloric needs of your body. This is precisely the information basal metabolism tells us. Let’s find out more!
What is the basal metabolic rate?
When we eat, metabolism processes and turns food into energy. Therefore, this process is closely linked to weight loss and gain. In particular, the basal metabolism – which allows us to maintain vital functions – accounts for about 60-70% of the total metabolism.
Many factors influence it: age, sex, body size, medicines, physical activity are just some of the details to consider. However, it is important to know how yourbasal metabolism works. In this way, you can understand which is your daily calorie need and the proper diet to follow in order to lose weight and avoid weight problems and obesity.
How to calculate your basal metabolic rate
Calculating the basal metabolic rate is not simple. You need a calorimeter, which measures the oxygenour body uses, based on the kilocalories ingested and metabolized. In order to obtain a correct result, it is important to meet some basic requirements.
You need to be awake, but resting, then it is better to calculate it in the morning. In addition, you must have been fasting for at least 12 hours and you cannot exercise in the previous hour. Finally, you should be in an environment where the temperature is between 20° and 27° C.
The result is expressed in kilocalories and indicates how many calories our body needs in order to perform at least its basic functions. The caloric needs thus identified can be used to develop a proper diet to lose weight and stay fit.
There is also a basal metabolic rate calculator that is easy to use but not precise as the calorimeter. Here are the formulas to get a generic indication of your basal metabolism.
For men: 66,4730 + (13,7156 x weight in kg) + (5,033 x height in cm) – (6,775 x age).
For women: 655,095 + (9,5634 x weight in kg) + (1,849 x height in cm) – (4,6756 x age).
Slow basal metabolism
With aging, your basal metabolism slows down. It is a physiological process which involves a lower energy requirement. This means you will more easily gain weight and it would be more difficult to lose it. For this reason, it is important to try to activate your metabolism, so you will not have to give up treats, staying fit.
Tips for a fast basal metabolic rate
1- Exercise in moderation: choose the stairs instead of the elevator, take long walks and try and find time to go to the gym.
2- Do not skip meals: you should eat from 4 to 6 times a day, preferably at regular times. In this way, your metabolism will keep working.
3- Follow a proper diet: eat many protein-rich foods, fruits and vegetables, but also foods that contain “good” carbohydrates and “good” fats. Always remember to drink plenty of water.
4- Do not give up caffeine: it activates the metabolism. Drink safely your coffee, or tea if you prefer.
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Nicoletta Chiara Romano