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Your basal metabolic rate, orBMR, is the minimum calorific requirement needed to sustain life in a restingindividual. It can be looked at as being the amount of energy (measured in calories) expended by the body toremain in bed asleep all day!BMR can be responsible for burning up to 70% of the total calories expended, but this figure varies due todifferent factors (see below). Calories are burned by bodily processes such as respiration, the pumping ofblood around the body and maintenance of body temperature. Obviously the body will burn more calorieson top of those burned due toBMR.BMR is the largest factor in determining overall metabolic rate and how many calories you need to main-tain, lose or gain weight. BMR is determined by a combination of genetic and environmental factors, as fol-lows:∑Genetics. Some people are born with faster metabolisms; some with slower metabolisms.∑Gender. Men have a greater muscle mass and a lower body fat percentage. This means they have ahigher basal metabolic rate.∑Age. BMR reduces with age. After 20 years, it drops about 2 per cent, per decade.∑Weight. The heavier your weight, the higher your BMR. Example: the metabolic rate of obesewomen is 25 percent higher than the metabolic rate of thin women.∑Body Surface Area. This is a reflection of your height and weight. The greater your Body SurfaceArea factor, the higher your BMR. Tall, thin people have higher BMRs. If you compare a tall personwith a short person of equal weight, then if they both follow a diet calorie-controlled to maintain theweight of the taller person, the shorter person may gain up to 15 pounds in a year.∑Body Fat Percentage. The lower your body fat percentage, the higher your BMR. The lower bodyfat percentage in the male body is one reason why men generally have a 10-15% faster BMR thanwomen.∑Diet. Starvation or serious abrupt calorie-reduction can dramatically reduce BMR by up to 30percent.Restrictive low-calorie weight loss diets may cause your BMR to drop as much as 20%.∑Body Temperature/Health. For every increase of 0.5C in internal temperature of the body, theBMR increases by about 7 percent. The chemical reactions in the body actually occur more quicklyat higher temperatures. So a patient with a fever of 42C (about 4C above normal) would have an in-crease of about 50 percent in BMR.∑External temperature. Temperature outside the body also affects basal metabolic rate. Exposure tocold temperature causes an increase in the BMR, so as to create the extra heat needed to maintain thebody's internal temperature. A short exposure to hot temperature has little effect on the body's metab-olism as it is compensated mainly by increased heat loss. But prolonged exposure to heat can raiseBMR.∑Glands. Thyroxin (produced by the thyroid gland) is a key BMR-regulator which speeds up themetabolic activity of the body. The more thyroxin produced, the higher the BMR. If too much thy-roxin is produced (a condition known as thyrotoxicosis) BMR can actually double. If too little thy-roxin is produced (myxoedema) BMR may shrink to 30-40 percent of normal. Like thyroxin,adrenaline also increases the BMR but to a lesser extent.
∑Exercise. Physical exercise not only influences body weight by burning calories, it also helps raiseyour BMR by building extra lean tissue. (Lean tissue is more metabolically demanding than fat tis-sue.) So you burn more calories even when sleeping.Short Term Factors Affecting BMRIllnesses such as a fever, high levels of stress hormones in the body and either an increase or decrease in theenvironmental temperature will result in an increase in BMR. Fasting, starving or malnutrition all result in alowering of BMR. This lowering of BMR can be one side effect of following a diet and nothing else. Solelydieting , i.e. reducing the amount of calories the body takes on, will not be as affective as dieting and in-creased exercise. The negative effect of dieting on BMR can be offset with a positive effect from increasedexercise.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 burnin a day; your total daily energy expenditure (TDEE). TDEE is the total number of calories that your bodyexpends in 24 hours, including all activities. TDEE is also known as your "maintenance level". Knowingyour maintenance level will give you a starting reference point from which to begin your diet. According toexercise physiologists William McArdle and Frank Katch, the average maintenance level for women in theUnited States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are onlyaverages; caloric expenditure can vary widely and is much higher for athletes or extremely active individu-als. Some triathletes and ultra-endurance athletes may require as many as 6000 calories per day or more justto maintain their weight! Calorie requirements may also vary among otherwise identical individuals due todifferences in inherited metabolic rates.Methods of determining caloric needsThere are many different formulas you can use to determine your caloric maintenance level by taking intoaccount the factors of age, sex, height, weight, lean body mass, and activity level. Any formula that takesinto account your lean body mass (LBM) will give you the most accurate determination of your energy ex-penditure, but even without LBM you can still get a reasonably close estimate.The "quick" method (based on total bodyweight)A fast and easy method to determine calorie needs is to use total current body weight times a multiplier.Fat Loss= 12 - 13 calories per lb. of bodyweightMaintenance (TDEE) = 15 - 16 calories per lb. of bodyweightWeight gain: = 18 - 19 calories per lb. of bodyweightThis is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because itdoesn't take into account activity levels or body composition. Extremely active individuals may require farmore calories than this formula indicates. In addition, the more lean body mass one has, the higher theTDEE will be. Because body fatness is not accounted for, this formula may greatly overestimate the caloricneeds if someone is extremely overfat. For example, a lightly active 50 year old woman who weighs 235 lbs.and has 34% body fat will not lose weight on 3000 calories per day (255 X 13 as per the "quick" formula forfat loss).Equations based on BMR.A much more accurate method for calculating TDEE is to determine basal metabolic rate (BMR) using mul-tiple factors, including height, weight, age and sex, then multiply the BMR by an activity factor to determineTDEE. BMR is the total number of calories your body requires for normal bodily functions (excluding ac-tivity factors). This includes keeping your heart beating, inhaling and exhaling air, digesting food, makingnew blood cells, maintaining your body temperature and every other metabolic process in your body. In oth-er words, your BMR is all the energy used for the basic processes of life itself. BMR usually accounts forabout two-thirds of total daily energy expenditure. BMR may vary dramatically from person to person de-pending on genetic factors. If you know someone who claims they can eat anything they want and nevergain an ounce of fat, they have inherited a naturally high BMR. BMR is at it's lowest when you are sleepingundisturbed and you are not digesting anything. It is very important to note that the higher your lean bodymass is, the higher your BMR will be. This is very significant if you want to lose body fat because it meansthat the more muscle you have, the more calories you will burn. Muscle is metabolically active tissue, and itrequires a great deal of energy just to sustain it. It is obvious then that one way to increase your BMR is to