Does our body require energy to perform its functions even when we are idle? Yes, it definitely does. There are several functions performed continuously by our body for survival. And our body burns calories to gain energy for performing these functions.
The quantity of calories burned in such conditions is referred to as Basal Metabolic Rate or BMR. The BMR value has a huge significance in your fitness levels and health, and you can calculate it in several ways.
Concept of Basal Metabolic Rate
In order to sustain basic life functions like digestion and breathing, we continuously burn calories throughout the day. Basal metabolic rate is nothing but the estimate of the minimum number of calories required every day for a person to maintain these functions at a resting state. Thus the basal metabolic rate counts the minimum number of calories necessary for a person to burn in order to sustain their basic life functions during a resting period of 24 hours. Those functions include circulation, breathing, digestion and absorption of nutrients, and cellular processes.
BMR and RMR
RMR stands for Resting Metabolic Rate, and many people use these terms interchangeably, but there’s a slight difference between them. The RMR estimates the number of calories a person burns during a period of inactivity. You are not required to fast or rest for an extended period like that of BMR in a controlled environment in order to get this estimate. Due to the less stringent testing conditions for measuring the RMR, it may be slightly less accurate than the BMR.
Calculation of BMR
The amount of carbon dioxide and oxygen exhaled and inhaled by a person is analyzed during BMR calculations. This analysis is referred to as ‘calorimetry’ by the experts. The other parameters considered while calculating a person’s BMR are – height, weight, age, and sex. Calculating BMR accurately at home is quite difficult for a person since the test needs to be conducted in a tightly controlled environment under stringent testing parameters. Hence people prefer calculating their RMR as a simpler and less restrictive alternative.
Importance of BMR
Basal and resting metabolic rates play a significant role in weight management. Both indicate the number of calories a person burns at rest. With the help of BMR or RMR, a person trying to lose weight can figure out the number of calories to cut out daily. On the other hand, if a person is trying to gain weight, they can decide on the extra calories consumed daily by using their BMR or RMR calculation.
Daily Requirement of Calories
The number of calories required to sustain basic life functions may not be the same for everyone. Many factors influence a person's calorie requirements, such as height, weight, gender, age, body composition, and activity level. According to the U.S. Dietary Guidelines for 2015-2020, adult women require 1,600 to 2,400 calories per day, whereas adult men require 2,000 to 3,000 calories per day. These guidelines also indicate that BMR decreases with the increasing age of a person. A person’s activity level is crucial in determining BMR.
How to Change Your BMR?
While calculating a person’s BMR and RMR, we need to consider several factors. Of these factors, a person can potentially change only two factors – their body composition and their weight. Thus, a person can alter their BMR and RMR by increasing lean muscle mass and decreasing weight from fat. The ways in which a person can achieve this are as follows. First, they need to try eating a balanced diet, performing regular cardiovascular exercise, and practicing resistance training.
BMR and RMR can greatly help people trying to manage their weight. Thus it is a significant parameter in their fitness journey.
However, suppose you are someone who is training and interested in this fitness field. In that case, you can also build a promising career by getting certified by the American Sports & Fitness Association.
