Your body’s metabolic rate (BMR) is more important that you might think. It is the key factor that can determine how you control your body weight. Given that obesity is a major concern in this modern day and age, understanding your metabolic rate, how to calculate it and how best to use it, is an important part of maintaining good heart health.
Yours body’s metabolic rate accounts for at least 60% of energy you burn
You don’t have to be super-fit to burn calories; in fact you can burn calories by doing absolutely nothing. Every day, your body has to fulfil certain functions such as: blinking, breathing, circulating blood around your body, using various muscles, and supporting brain and nerve activity. This all requires energy.
The fact of the matter is that even if you stayed in bed the whole day long, your body’s metabolic rate would account for 60% of the total amount of energy your body burned during the entire day.
The notion of losing weight while you sleep
The reason that your body’s metabolic rate is key to weight loss, or managing your weight, is that when you elevate your metabolic rate, you burn more calories. The key to increasing the rate is exercise. However, you can’t just increase your BMR with one exercise session. To have a permanent effect, you must exercise regularly.
Once you get your body’s metabolic rate elevated, it will stay there as long as you continue with your exercise regime, even while you are asleep. This is where the notion of losing weight while sleeping came into being.
How to calculate your body’s metabolic rate
If you would like to calculate your own body’s metabolic rate, the best way of doing so is by using the Mifflin-St. Jeor equation. The formulae for men and women are different, and are:
- For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
- For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Having established your approximate BMR (to get an exact calculation your need more sophisticated methods such as breathing measurements) you can set about managing your weight through your diet. This is done by matching (or reducing) the amount of calories you ingest, as opposed to the total daily amount of calories your body requires for its normal functions.
Your body’s total daily energy expenditure (TDEE)
Your total daily energy expenditure (TDEE) takes into account two more aspects.
- The thermal effect of feeding: i.e. consuming food and drink (TEF)
- The thermal effect of activity TEF)
To arrive at your body’s TDEE you must take into account both your body’s metabolic rate and your level of activity. This will give you the number of calories you need to consume daily to achieve a stable weight. If you want to lose weight, you would target consuming say 90% of your TDEE.
The calculation is different for men and women. If you follow this link, it will take you to an automatic calculator.
Well man clinic and well woman clinic at Broadgate GP Clinic London Wall
We here at Broadgate GP Clinic London Wall we advocate good weight management. This will help you to lessen the likelihood of heart disease and stroke. For more information, you can attend our well-man clinic or our well woman clinic. Both are part of the walk-in facilities we offer here at our clinic in London Wall.