Basal Metabolic Rate: Burn calories while resting!

Basal Metabolic Rate, also known as BMR, is the amount of energy your body burns at rest on a daily basis. In other words: It is the number of calories required to keep your body function while you are not doing any physical activities.

What is Basal Metabolic Rate?

Even when you are resting your body is using energy to function effectively. Your body is making your heart pump blood through your veins, for example. Or your stomach is processing the food you just ate. This process is better known as your Basal Metabolic Rate.

Your body consumes almost 70% of the calories to function effectively. Calories are also the first metric people take into consideration when losing weight. Here your BMR can come into play! Increasing your muscle mass helps your BMR. By gaining more muscles the number of calories you burn increases. And this will help you to decrease body fat. Your BMR measurement can be used as a baseline for a diet programme. Extra calories can be included depending on your level of activity. The more active you are the more calories you will burn. Next to this you'll build more muscle mass. This means that you need to keep an close eye on the amount of calories you consume. to keep your body fit and healthy.

Metabolic age

As people age, their metabolic rate changes. Basal metabolism rises as a child matures and peaks at around 16 or 17, after this point it typically starts to decrease. A low BMR means you have to eat less calories in order to lose body fat and weight. 

The Metabolic age is calculated by comparing your Basal Metabolic Rate to the average BMR of your chronological age group. If your metabolic age is higher than your actual age, it’s an sign that you need to improve your metabolic rate. Increased exercise will build healthy muscle tissue, which in turn will improve your metabolic age. Keeping track of your metabolic age will give you an sign when its best to gain more muscle mass.

How do you calculate your Basal Metabolic Rate?

There are two options to measure your BMR. The first is a Basal Metabolic Rate calculator. This can provide a rough estimate. Those calculators can calculate the BMR for an average person. These calculators use the Basal Metabolic Rate formula. You can try it yourself:

BMR for Men
10*weight (kg) 6,25*height (cm) – 5*age (years) 5

  • Example: A 30 year old male, that is 1.95 tall and weighs around 85 kg.
  • Formula: 850 1219 - 150 5 = 1924
  • Solution: Has a Basal Metabolic Rate of 1924 calories per day
BMR for Women
(10 * weight [kg]) (6.25 * height [cm]) − (5 * age [years]) - 161

Unfortunately, these calculators do ignore some important variables such as the body fat and muscle mass. In rest mode your muscles consume a lot of energy, compared to fat which uses little energy. Do you want to gain muscle mass or lose fat? Having more accurate insight into your Basal Metabolic Rate and Metabolic Age is very helpful.

Measure your BMR with a smart scale

A Tanita smart scale scans your entire body. This provides you with a wealth of measurements, among which your Basal Metabolic Rate and Metabolic Age. These measurements are much more accurate than those provided by calculators and are trusted by doctors and experts worldwide. A Tanita body composition monitor helps you keep track of your health and shows you what you can do to improve your fitness routine. 

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