Understanding Your Basal Metabolism

Basal Metabolic Rate (or BMR) is an important indicator to understand. It shows how much energy (calories) your body needs at rest to maintain basic functions, such as regulating body temperature, maintaining blood circulation, and keeping your vital organs working properly. It serves as a basis for adjusting your diet and taking care of your health.

Why is it important to know your Basal Metabolic Rate and your Physical Activity Level?

Understanding your Basal Metabolic Rate (BMR) is essential for evaluating daily energy needs. It helps determine how many calories the body requires at rest to maintain its basic vital functions.

The Harris-Benedict formula is commonly used to estimate BMR. It takes several factors into account, including age, weight, height, and sex. However, it doesn’t consider muscle mass or body composition, both of which can also affect metabolism.

Once you’ve calculated your BMR, it’s also important to consider your Physical Activity Level (or PAL). Physical activity represents the extra energy your body uses for daily movements, often linked to your job and exercise habits. Your daily energy needs will vary depending on your PAL.

Knowing your BMR and activity level helps you estimate your daily energy requirements more accurately. It also makes it easier to adjust your diet to match your weight and health goals. Keep in mind that BMR can differ from person to person, even among people with the same weight and height, due to factors like genetics and lifestyle.

How to calculate your Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is calculated based on weight, height, age, and sex. To determine this value, you can use the Harris-Benedict formula, which takes all of these parameters into account. 

Use the following formulas to calculate your BMR:

For women: BMR = 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) – (4.7 x age in years).

For men: BMR = 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) – (6.8 x age in years).

Why is the calculation different? Women naturally tend to have a higher body fat percentage than men.

After calculating your BMR, the next step is to consider your Physical Activity Level (PAL). Your level of activity helps determine your total daily energy needs. Multiply your BMR by a coefficient that matches your activity level to get a more accurate estimate of your calorie requirements.

For example, if you are sedentary, multiply your BMR by 1.2. If you are moderately active, multiply it by 1.6. If you practice intense physical activity every day, multiply it by 1.8. By multiplying your BMR by your PAL, you obtain your Total Daily Energy Expenditure (or TDEE).

How does the body burn calories?

The human body burns calories in several ways to maintain vital functions, support physical activity, and process food during digestion. Here are some examples:

1. Basal Metabolic Rate: the body burns calories at rest to maintain its vital functions.
2. Physical activity: the more intense and longer the activity, the more calories you burn.
3. Diet-induced thermogenesis: digestion requires energy to break down, absorb, and store nutrients.
4. Thermoregulation: your body uses energy to maintain a constant temperature. In cold conditions, it burns more calories to stay warm.
5. Daily activities: things like household chores, walking to work, or climbing stairs also contribute to calorie expenditure.
6. Generic and other factors: age, sex, and body composition (fat mass, bone mass, water content, etc.) influence calorie burn.
7. Hormones: certain hormones, like thyroid hormones, affect metabolism and calorie expenditure.

What are the signs of a slow metabolism?

You can recognise a slow metabolism through several signs:

• You may feel constantly tired or drained. No matter how many hours you sleep, you still feel low on energy.
• You tend to gain weight easily. Even when you watch what you eat, losing weight can feel difficult.
• You often feel hungry between meals and experience frequent cravings during the day, regardless of how much you eat.
• Your digestion may be slow, taking roughly twice as long as someone with a faster metabolism, which can also contribute to fatigue.
• You often feel cold. Since your muscles use less energy, your body temperature can drop as a result.
• Other warning signs may include dry skin, dry hair, brittle nails, or headaches, which may also be linked to a slower metabolism.

How to boost your Basal Metabolism?

Certain strategies can help us improve our basal metabolic rate:

• Exercising regularly is important: muscles are more metabolically active than fat, which means they burn more calories even at rest. Both moderate and intense activity can increase your energy expenditure. Adding strength training to your workouts can have a big impact on your metabolism. Walking is also a great way to stay active gently and support your overall health. Walking 10,000 steps a day can benefit both your body and your mind.
• Getting enough rest is also essential: good quality sleep helps maintain a healthy metabolism. Lack of sleep can disrupt the hormones that control hunger and fullness, which may lead to weight gain.
• Staying well hydrated: drinking between 1.5 and 2 liters of water per day, preferably between meals, helps support metabolism by increasing the feeling of fullness and reducing cravings.
• Eat properly: take your time to chew your food during the three main meals, and try to avoid screens so you can eat mindfully and feel comfortably full. Certain substances, like caffeine or some spices, may temporarily boost metabolism, but their effects are limited and not a long-term solution. It’s also a good idea to limit simple sugars, which trigger insulin production and promote fat storage. Focus on including foods that:

1. Are rich in plant-based fats or omega-3 fatty acids, like oils and fish, which support the proper functioning of your body’s organs.
2. Are rich in protein, like chicken and eggs, which promote muscle building and help boost metabolism.
3. Include seasonal fruits and vegetables, which support healthy digestion.

It’s also important to remember that certain medical conditions, like hypothyroidism or diabetes, can slow your basal metabolism. If you suspect a metabolic issue, it’s a good idea to consult a healthcare professional for an accurate diagnosis.

How it helps you reach your physical goals

Understanding your calorie deficit or surplus is key to achieving your weight and fitness goals. To do this, it helps to have a basic understanding of concepts such as metabolism, calories, energy expenditure, and body mass.

Once you know your Total Daily Energy Expenditure (or TDEE), you can adjust your calorie intake based on your goals. To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. On the other hand, to gain weight or build muscle, you need to create a calorie surplus by consuming more calories than your body uses.

For example, 1 kg of body fat represents about 7,700 kcal. A healthy weight loss rate is usually around 0.5 to 1 kg per week. If you maintain a daily calorie deficit of 600 kcal, this equals about 4,200 kcal burned per week. The same principle works in reverse when you’re aiming for a calorie surplus.

In conclusion, once you understand this information, the key is to adapt your physical activity to your goals and needs. FizzUp offers 250 training programs tailored to individual needs. Whether you’re aiming for a calorie deficit or a surplus, physical activity helps support a healthy and balanced lifestyle. FizzUp also provides 300 healthy recipes designed to encourage better eating habits and support goals related to wellness, weight loss, or muscle gain.