Are you ever wondered why some people eat so much but are still thinner than you? In fact, the main reason is their basal metabolic rate (BMR) and energy expenditure are higher than yours.
Your unique BMR is affected by a number of factors including age, weight, height, gender, environmental temperature, dieting, and exercise habits.
If you know your BMR, you can better determine your caloric needs for healthy weight loss. If your BMR is high, you can burn calories and lose weight effectively.
Let’s learn how to calculate your BMR and the ways to speed up your BMR!
Table of Contents
What is basal metabolic rate (BMR)?
Basal metabolic rate is the number of calories your body needs to accomplish its most basic life-sustaining functions , including
- nutrient processing
- cell production
Commonly, it is also termed Resting Metabolic Rate (RMR), which is the number of calories that your body burns while it’s at rest.
How to calculate basal metabolic rate (BMR)?
You can calculate the basal metabolic rate (BMR) through the Harris-Benedict formula, which takes into account weight, height, age, and gender.
Basal metabolic rate calculator:
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
BMR = 66 + (13.7 × weight in kg) + (5.0 × height in cm) – (6.8 × age in years)
How many calories do you need every day?
After you have calculated your BMR using the Harris-Benedict formula, next calculate the number of calories you burn during daily activities based on your lifestyle/ total daily energy expenditure (TDEE):
- Sedentary. If you get minimal or no exercise, multiply your BMR by 1.2.
- Lightly active. If you exercise lightly one to three days a week, multiply your BMR by 1.375.
- Moderately active. If you exercise moderately three to five days a week, multiply your BMR by 1.55.
- Very active. If you engage in hard exercise six to seven days a week, multiply your BMR by 1.725.
Extra active. If you engage in very hard exercise six to seven days a week or have a physical job, multiply your BMR by 1.9.
The final number you get is the estimated calories you burn in one day at your current level of activity. Therefore,
If you want to lose weight, consume fewer calories than you burn.
If you want to gain weight, consume more calories than you burn.
If you want to maintain your weight, consume the same number of calories that you burn.
How to increase basal metabolic rate (BMR)?
Your body constantly burns calories even during resting. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories per day just to sustain itself, while each pound of fat burns only 2 calories daily.
You can perform regular resistance training to build muscle, it helps to raise your average daily metabolic rate. Resistance training includes lifting weights, planks, squats and etc.
Remember to replenish protein after resistance training, because protein is a key factor in building muscle, which indirectly helps improve basal metabolic rate. You can drink protein powder for muscle recovery. Read more about our LASCHÉ X Protein Powder here.
Aerobic exercise may not build big muscles, however, it can speed up your metabolism after a workout. For example, running, swimming, walking, and aerobic exercises could stimulate your metabolism, which helps you burn calories.
Avoid crash diet (yo-yo diet)
Crash diets refer to quick weight loss dieting methods for shedding pounds in less time with a restrictive or a very low-calorie diet. It is bad for people who wish to speed up their metabolism. Because in a long run, you will lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before you start the crash diet.
Therefore, avoiding crash dieting can increase your BMR.
Power up with protein
Your body burns more calories to digest protein than carbohydrates or fats. The act of digesting protein, therefore, boosts your metabolism more than other nutrients.
Hence, eating protein-rich foods can boost metabolism at mealtime. Meat, eggs, beans, fish, and dairy products are good sources of protein. You can also drink protein powder to get your daily protein intake. Read more about our LASCHÉ X Protein Powder here.
Having a higher basal metabolic rate (BMR) can help you to burn calories and lose weight. By making changes in your diet and exercise, you could help increase your BMR. Let’s practice these tips to increase metabolism, you could easily achieve your weight and body goals!
- Frogthingham, S (2018, November 12). What Is Basal Metabolic Rate? Healthline. https://www.healthline.com/health/what-is-basal-metabolic-rate