Our metabolism is responsible for all the chemical reactions that take place in the body, this includes breathing, circulating blood, repairing cells and just about everything. During this complex biochemical process, the calories that we consume are combined with oxygen to help produce the energy our body needs to function and survive. Understanding this process, being aware of your basal metabolic rate (how many calories you burn) and tracking your daily calorie intake and output can help you have better success at achieving your health and fitness goals.
Factors That Determine Metabolism
There are multiple factors that impact your basal metabolic rate (calories burnt at rest). These factors include body size and composition, gender and age. However, with that said the biggest influence on your BMR is your muscle mass. The more muscle you have the more calories your body needs to burn to maintain your current condition. This is why men typically burn calories at a higher rate and the reason why BMR decreases as we age. Contrary to some beliefs your BMR remains fairly consistent and is not easily changed. There are however some factors that can alter your total daily energy expenditure. Physical activity is without a doubt the most variable factor. All forms of movement whether they be incidental or planned will cause you to burn extra calories and this needs to be taken into consideration when determining your energy intake. The other variable is thermogenesis (food processing). The digestion, absorption and storage of food and calories accounts for about 10% or your total daily energy expenditure. Finding the right balance between calories in verses calories out is the key to achieving your desired health and fitness outcome.
How does my BMR Affect my Results
Regardless of whether you’re looking to boost fitness, lose weight or gain muscle your energy balance needs to match your goal. Trying to set new benchmarks with your fitness gets really tough if your body doesn’t have the fuel it needs to perform the required tasks. On the other mindlessly consuming excess calories will put you in an energy surplus, this will cause you to gain unwanted and unnecessary weight. As a general rule for safe weight loss it is recommended that you create a 500-700 calorie deficit through diet, exercise or both each day. Deficits that expand beyond this recommendation are considered extreme and can be detrimental to your health and long term weight loss success. If muscle gain is your primary goal, it is suggested that you gradually increase your calorie intake over a matter of weeks with the aim being a 500 calorie surplus each day. Use these recommendations as a guide to tailor your activity and nutrition so it best suits your goal.
Calculating your exact BMR can get complicated and a little bit challenging. Online BMR calculators can help you estimate your total daily expenditure, from here you can tweak your intake until you’re happy with the results. On top of this it helps to pay attention to where your calories are coming from as your body will respond differently to varying types of food, this can play a part in the overall outcome of your health. Track your daily energy intake and expenditure so you have a clear and accurate record of what’s working and what’s not.
xx Tara
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