Basal Metabolic Rate (BMR)
Basal Metabolic Rate is the mimimal caloric requirement needed to sustain life in a resting individual. This is the amount of energy your body would burn if you slept all day (24 hours).
Calculate your Basal Metabolic Rate to take care about Travel
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BMR can be responsible for burning up to 70% of the total calories expended, but this figure varies due to different factors. Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature. Obviously the body will burn more calories on top of those burned due to BMR.
Basal metabolic rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans). The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin. BMR decreases with age and with the loss of lean body mass. Increased cardiovascular exercise and muscle mass can increase BMR. Illness, previously consumed food and beverages, environmental temperature, and stress levels can affect ones overall energy expenditure, and can affect one's BMR as revealed by gas analysis. An accurate BMR measurement requires that the person's sympathetic nervous system is not stimulated. Basal metabolic rate is measured under very restrictive circumstances. A more common and closely related measurement, used under less strict conditions, is resting metabolic rate (RMR).
BMR and RMR are measured by gas analysis through either direct or indirect calorimetry, though a rough estimation can be acquired through an equation using age, sex, height, and weight. Studies of energy metabolism using both methods provide convincing evidence for the validity of the respiratory quotient (R.Q.), which measures the inherent composition and utilization of carbohydrates, fats and proteins as they are converted to energy substrate units that can be converted by the body to energy.
BMR is the largest factor in determining overall metabolic rate and how many calories you need to maintain, lose or gain weight. BMR is determined by a combination of genetic and environmental factors, as follows:
Short Term Factors Affecting BMR
How to Calculate Basal Metabolic Rate (BMR)
The first step in designing a personal nutrition plan for yourself is to calculate how many calories you burn in a day; your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your "maintenance level". Knowing your maintenance level will give you a starting reference point from which to begin your diet. According to exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely and is much higher for athletes or extremely active individuals. Some triathletes and ultra-endurance athletes may require as many as 6000 calories per day or more just to maintain their weight! Calorie requirements may also vary among otherwise identical individuals due to differences in inherited metabolic rates.
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