How To Work Out Your Resting Metabolic Rate

How To Work Out Your Resting Metabolic Rate

Bring up the term “metabolism”, and it immediately steals all the attention. That’s because most of us are obsessed with what’s happening in their system. And whether or not the calories we burn are enough to get the desired body shape.

Overall, enhancing the metabolism has a lot to do with the shift from “flab to fab”. The whole point is to accelerate caloric expenditure, acquire better fat utilisation, lean body mass, and shed the excess pounds. That’s where the resting metabolic rate (RMR) comes into play.

But, to really know what you are getting yourself into, it is crucial to understand the ins and outs of metabolic rate. How it works and what kind of impact it has on the human body. So, let’s dive right in!

Metabolic Rate – Covering the Basics

Basal metabolic rate (BMR) is the complete number of calories that the human system requires to maintain its normal, healthy functions. That includes processing nutrients, blood circulation, transportation of ions, protein synthesis, cell production, and breathing.

The BMR accounts for around 60% to 70% of a person’s daily calorie expenditure. It is not uncommon for experts to use the terms RMR and BMR interchangeably. After all, they are quite similar. But, you must know even the slightest difference when figuring out the metabolic rate.

  • RMR (resting metabolic rate) – this is a measurement of the amount of energy the body gets rid of while it’s resting. You measure it when you wake up in the morning before you grab a bite to eat.
  • BMR (basal metabolic rate) – this is a measurement of the calories necessary to carry out the body’s basic functions, hence the name “basal”. For ideal measurements, it is best to go to a lab setting where you will be given specific conditions.

Knowing the metabolic rate is imperative for those who want to shed the excess pounds, keep their weight, or healthily add a few pounds. It is used for determining the calories that can be consumed to achieve the desired goal.

How to Work Out Your Resting Metabolic Rate?

Most folks count on an online calculator to comprehend their RMR and BMR. The RMR calculator analyses the calories used by the human system to keep it functioning when resting. The calculations are based on an altered Harris-Benedict formula capable of summing the calories burned while the body is digesting the food.

Digestion amplifies BMR rate from 5% to 10%. For instance, if you’ve consumed 1,800 calories today, around 90 to 180 of these calories will be used during nutrient storage, absorption, and digestion. Here is how the formula looks like. This is the latest Harris-Benedict equation and most frequently used:

  • Males: BMR = (10 × kg (weight) ) + (6.25 × cm (height) ) - (5 × years (age) ) + 5
  • Females: BMR = (10 × kg (weight) ) + (6.25 × cm (height) ) - (5 × years (age) ) – 161

What Influences Your Metabolic Rate?

The BMR can be impacted by a couple of factors. Such as gender, age, the ratio of muscle to fat, how much you’ve been exercising, and whether or not your hormones are working normally. It usually wanes 1% to 2% per decade after the person has reached the age of 20. This could be the result of the fat-free mass, however variability from one person to the other is high.

What most people don’t realise is that crash dieting, fasting, and starving can have a profound impact on metabolic rate. That also includes lean muscle tissue, body size, and environmental settings. Take fasting, for instance.

When the body eats too little, it encourages the system to slow down the metabolic rate to conserve its left-over energy. In cases such as these, the BMR can plummet to around 15%. Body size is also important. The bigger the body, the larger the BMR.

Whereas the temperature in the room could make the body try harder to keep its comfortable body temperature, forcing it to boost the BMR. This can occur if the environment is too cold or too hot. So, there are many things to consider that can sway the metabolic rate.

How to Amplify Metabolic Rate or Burn Calories?

What you need are methods that work inside and out. The higher the metabolic rate, the sooner you can get rid of all those extra calories. The fact is, the bigger the body, the more energy it needs to complete all its functions properly.

Data shows that individuals consume well above what they think they do. The reason you’ve been piling the extra pounds is not that you weren’t blessed with a super quick metabolism. But, because you’ve been munching on more calories than you are burning.

The best way to turn the tide would be to:

  • Add more protein to meals. This can amplify the metabolic rate by 15% to 30%.
  • Consume about 17 ounces of water. It can boost the RMR by 10% to 30%.
  • Do HIIT. High-intensity training gives a fast burst of energy and burns the fat.
  • Avoid a sedentary lifestyle. Sitting for prolonged periods can hinder calorie reduction.
  • Ramp up the spices. Spicy food is a good way of getting the body going and slightly boosting metabolic rate.
  • Enjoy a cup of coffee. This drink is known for boosting metabolism from 3% to 11%.

Final Thoughts

The metabolic rate is more impactful than people realise. It becomes an integral component of every weight management process, whether it is shedding the excess pounds, losing weight, or keeping a healthy weight. Even if you are feeling a little sluggish, you can work on your metabolism to get the desired result. Did you find the guide helpful? Share your thoughts in the comments below!

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2818133/

https://www.omnicalculator.com/health/rmr

https://en.wikipedia.org/wiki/Harris%E2%80%93Benedict_equation

https://www.verywellfit.com/what-is-bmr-or-basal-metabolic-rate-3495380

https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/metabolism

https://www.nhs.uk/live-well/healthy-weight/metabolism-and-weight-loss/

https://www.healthline.com/nutrition/10-ways-to-boost-metabolism

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