Drink plenty of water: Drinking water can increase BMR by supporting the body’s metabolic processes, including digestion and thermogenesis (the process of heat production in the body).This is because the body requires energy to digest and absorb nutrients, meaning the more nutrient-dense the food, the more energy the body requires to process it. Eat a balanced diet: Eating a balanced diet that is rich in whole, nutrient-dense foods can also help increase BMR.This is because it increases heart rate and increases metabolism, which leads to more calories being burned at rest. Engage in aerobic exercise: Aerobic exercise, such as running, cycling, or swimming, can also improve BMR.Strength training exercises can help you build more muscle and increase your BMR. Build and maintain muscle mass: Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest.It is recommended to lose weight slowly by 1–2 pounds per week through a combination of diet and exercise to keep a healthy BMR.Ī moderate calorie deficit of 500-750 calories per day can help achieve this goal without significantly impacting BMR. To counteract this effect, it is important to maintain or increase muscle mass through regular strength training and consume adequate protein to support muscle growth and maintenance.Īdditionally, reducing calorie intake too drastically can also lower BMR, as the body goes into “starvation mode” and conserves energy. Therefore, a lower BMR means we burn fewer calories at rest, making it more challenging to maintain weight loss. This can lower our BMR, as muscle tissue is more metabolically active than fat tissue. When we lose weight, we often lose both fat and muscle mass. What Are The Ways Using BMR To Lose Weight?īMR (Basal Metabolic Rate) plays an important role in weight loss. Environmental factorsīMR can be influenced by factors such as temperature, altitude, and pollution.įor example, the body may have to work harder to maintain its internal temperature in cold weather, resulting in a higher BMR. Thyroid hormones, for example, play a vital role in regulating metabolism. Some people have a higher BMR due to genetics, while others have a lower BMR. Muscle tissue is more metabolically active than fat tissue, so with a higher percentage of muscle mass typically have a higher BMR. The higher the weight, the higher the BMR. Infants and children have higher energy demands per unit of body weight due to the extra energy required to maintain the body temperature during the growth phase. Men generally have a higher BMR than women because they have more muscle mass and less body fat. AgeīMR decreases with age, typically by about 1-2% per decade after age 20. Several factors can affect BMR, including: 1. Knowing your BMR can help you understand how your body functions and responds to different changes in your lifestyle, such as changes in diet, exercise, and sleep. It helps you create a customized nutrition and exercise plan that suits your specific needs.īy knowing how many calories, your body requires at rest, you can adjust your daily calorie intake and exercise regimen accordingly. Knowing your BMR can help you determine how many calories you need to consume daily to lose, maintain or gain weight. Your BMR is the number of calories your body needs to maintain vital functions at rest. Understanding your BMR can be important for several reasons, including: 1. Very intense exercise: 2+ hours of elevated heart rate activity.Intense exercise: 45-120 minutes of elevated heart rate activity.Exercise: 15-30 minutes of elevated heart rate activity.Extra active (very intense exercise or physical job): BMR x 1.9.Very active (6-7 days of exercise per week): BMR x 1.725.Moderately active (3-5 days of exercise per week): BMR x 1.55.Lightly active (1-3 days of exercise per week): BMR x 1.375.Sedentary (little or no exercise): BMR x 1.2.Those who are more active typically require more calories to fuel their bodies. The number of calories a person needs each day depends on how much physical activity they engage in. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161.For men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5.Mifflin-St Jeor Equation To Calculate BMR: The Mifflin-St Jeor Equation has been shown to be more accurate than the revised Harris-Benedict Equation. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Harris-Benedict Equation was one of the earliest equations introduced. This includes the energy that the body expends to maintain the functions of our body, such as:īasic formula for calculating BMR (Basal Metabolic Rate): The BMR accounts for approximately 60-70 per cent of the calories we burn or expend.

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