BMR & BMI
Basal Metabolic Rate (BMR)
It is the daily minimum energy or calorie level when your body is at rest (including sleep) to work effectively. It is the sum of the amount of energy required for major vital actions such as nerve functions, brain functions, cell renewal and growth, body temperature control, blood circulation and breathing. The basic metabolic rate is 65-75% of the daily calorie consumption and the remaining 25-35% is the daily physical activity.
Your BMR measurement can be used as the minimum basis for a diet program. Additional calories can be added depending on your activity level. The more active you are, youburn more calories and you build more muscle, so you need to make sure you consume enough calories to keep your body fit and healthy.
Increasing your muscle mass helps increase your BMR, which increases the number of calories you burn and helps reduce body fat levels. A person with a high BMR burns more calories than a person with a low BMR while resting.
Factors affecting basal metabolic rate:
- Metabolic rate slows down as the age progresses, as the rate of muscle decreases in the body. Especially after the age of 40, a decline occurs between 2% and 5% every ten years.
- 80% of the basal metabolic rate difference between individuals is due to the difference in lean mass ratio. As the ratio of lean mass of the body to fat mass increases, the basal metabolic rate also increases.
- During pregnancy, a 22-33% increase in basal metabolic rate is observed.
- When the body is starving, the basal metabolic rate decreases. For example, in shock diets below 1000 calories per day, the body slows down all its systems for survival and tends to conserve existing energy.
- While in sleep, the basal metabolic rate decreases. The speed measured during sleep is 10% lower than when measured while awake.
- When the endocrine glands do not produce sufficient amount of thyroid hormone, the basal metabolic rate may decrease by 30-50%, while it may double if normal.
As people age, their metabolic rate changes. As a child matures and reaches its peak, basal metabolism increases around the age of 16 or 17, then typically begins to decline. A slow BMR will make it difficult to lose body fat and total weight.
Body Mass Index (BMI)
It is a standard weight / height ratio used as a general indicator of health. It can be calculated by dividing your weight (in kilograms) by the square of your height (in meters). The ideal weight is obtained by multiplying the desired BMI by the length of the square.
The most common method used when calculating the height-weight ratio is body mass index calculation. It is obtained by dividing the weight by the square of the neck. Although it may vary somewhat depending on the body structure of the person, in general a value between 20-25 is considered normal.
The ideal body mass index accept as 22 in men and 21 in women.
The table showing the BMI and body weight values for adults aged 19-24 is as follows:
There may be an increase in body mass index as the age progresses.
The meaning of the body mass index is as follows:
- If the BMI is between 18 and <25, Normal
- If BMI is between 25 and <30, Overweight
- If BMI is 30 and higher, Obese
- If BMI is 35 or more, considered Seriously Obese.