The basal metabolic rate, also known as basal energy expenditure, is the amount of energy that the body, at rest, spends to maintain its vital functions, such as breathing, heartbeat and maintaining body temperature.
Basal metabolic rate values vary according to age, weight and gender, and are used to understand the total energy that the body uses per day, being a useful tool to assist in food planning for people who wish to maintain their weight. , gain weight or lose weight. See how to calculate diet calories to gain weight or lose weight.
A good way to calculate the basal metabolic rate is using a formula created by the World Health Organization, where body weight (in kg) is multiplied by a fixed value and then this result is added to another pre-defined value, of according to the person’s sex and age.
Online BMR calculator
This online calculator is a simple way to calculate your basal metabolic rate. Just enter your details:
How to calculate basal metabolic rate
The World Health Organization created a formula to estimate the basal metabolic rate according to age and sex, as explained in the following table:
The calculation of the basal metabolic rate can also be done through a test called calorimetry, where energy expenditure is calculated according to the carbon dioxide produced during breathing. With this method it is also possible to evaluate the influence of physical activity on basal metabolic rate. However, this type of test only exists in specialized laboratories and is not available to most people.
Example of calculating basal metabolic rate
The calculation of the basal metabolic rate for a 33-year-old woman with 80 kg of body weight is (8.126 x Weight) + 845.6. Therefore, this woman’s basal metabolic rate is 1495.68 calories.
Difference between basal metabolic rate and total calorie expenditure
The basal metabolic rate is a calculation used to estimate the amount of energy that the body uses to maintain vital functions, such as heartbeat, breathing and brain function, without considering the energy that is spent on other activities throughout the day.
Total caloric expenditure is the result of a calculation where the basal metabolic rate is multiplied by the activity factor, which is the energy spent on activities such as cooking, working and exercising. Total caloric expenditure is used to estimate the amount of calories consumed per day, being used mainly in diets to maintain weight, gain weight or lose weight. Understand how to calculate total daily caloric expenditure.
How does basal metabolic rate affect weight?
The basal metabolic rate can influence body weight, as the lower the body’s energy expenditure at rest, the lower the calorie expenditure throughout the day, which can contribute to excess weight and obesity. On the other hand, the higher the basal metabolic rate, the greater the total caloric expenditure, helping with weight loss.
Some theories explain that the percentage of muscle mass and body fat can also influence the basal metabolic rate. Overweight people, when starting a diet and physical activity program, tend to lose weight more easily than people with adequate weight. This happens because the greater the weight, the greater the effort and energy spent by the body to maintain its basic functions, for example.
How to increase basal metabolic rate
To increase the basal metabolic rate, it is important to practice physical activity regularly, including high-intensity activities such as running or swimming and strength exercises such as weight training and HIIT, because these types of activities stimulate the gain of muscle mass and accelerate breathing, stimulating energy expenditure at rest and facilitating weight loss.
Furthermore, maintaining a balanced diet, prioritizing vegetables, fruits, water, proteins, healthy fats and foods with thermogenic properties, such as cinnamon and green tea, also help to increase the basal metabolic rate, stimulating caloric expenditure and promoting the loss of fat. Weight. Discover other tips to increase basal metabolism.
Is it possible to reduce the basal metabolic rate?
Not practicing or practicing little physical activity is one of the factors that can reduce the basal metabolic rate. Furthermore, stress can increase the production of cortisol, a hormone that, in excess, reduces muscle mass, reducing basal metabolism.
Going many hours without eating throughout the day can lead to hormonal changes that cause the body to reduce its basal metabolic rate to save energy, promoting weight gain. However, weight gain, in this situation, generally occurs due to an increase in body fat, which can cause obesity, fatty liver and cardiovascular problems.
It is important to remember that going just a few hours throughout the day without eating is not considered intermittent fasting, which is a diet where you must go without eating solid food for at least 16 hours and which increases metabolism. See when it is recommended and how to do intermittent fasting.
