Basal Metabolism Liberal Dictionary

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Table of Contents

1. What is BMR?
2. What are the factors affecting BMR?
3. How to calculate BMR?
4. How to increase BMR?
5. Conclusion

What is BMR?

BMR stands for Basal Metabolic Rate. It is the number of calories that your body burns at rest, just to maintain its basic functions such as breathing, circulation, and cell production. BMR is affected by various factors such as age, gender, weight, height, body composition, and genetics. Knowing your BMR can help you in planning your weight loss or weight gain goals.

What are the factors affecting BMR?

There are several factors that affect BMR, some of which are:

• Age: BMR decreases with age as muscle mass decreases and fat mass increases.
• Gender: Men generally have a higher BMR than women due to their higher muscle mass.
• Weight: The heavier you are, the higher your BMR will be as it takes more energy to maintain a larger body.
• Height: Taller people generally have a higher BMR as they have a larger surface area to maintain.
• Body composition: People with a higher muscle mass have a higher BMR as muscle burns more calories than fat.
• Genetics: Some people have a naturally higher or lower BMR due to their genes.

How to calculate BMR?

There are several equations that can be used to calculate BMR, such as the Harris-Benedict equation and the Mifflin-St Jeor equation. These equations take into account your age, gender, weight, height, and activity level to estimate your BMR. However, these equations only provide an estimate and may not be accurate for everyone.

Another way to estimate your BMR is to use an online BMR calculator. These calculators use the same equations as above but are more convenient and easier to use. You just need to input your age, gender, weight, height, and activity level to get an estimate of your BMR.

How to increase BMR?

There are several ways to increase your BMR, including:

• Build muscle: As mentioned earlier, muscle burns more calories than fat, so the more muscle you have, the higher your BMR will be. You can build muscle through strength training exercises such as weightlifting.
• Eat protein: Protein has a higher thermic effect than carbohydrates and fats, which means that it requires more energy to digest. Eating protein can increase your BMR temporarily.
• Stay hydrated: Dehydration can slow down your metabolism, so make sure to drink plenty of water throughout the day.
• Get enough sleep: Lack of sleep can lower your BMR, so make sure to get enough sleep every night.
• Do cardio: Cardiovascular exercise such as running or cycling can increase your BMR temporarily.

Conclusion

BMR is an important factor to consider in managing your weight. Knowing your BMR can help you in planning your weight loss or weight gain goals. BMR is affected by various factors such as age, gender, weight, height, body composition, and genetics. There are several ways to estimate your BMR, including using equations or online calculators.- 2Mia
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To increase your BMR, you can build muscle, eat protein, stay hydrated, get enough sleep, and do cardio. By understanding and managing your BMR, you can achieve your weight goals and maintain a healthy lifestyle.