BMR stands for Basal Metabolic Rate. It refers to the amount of energy or calories that your body requires to perform basic functions while at rest. These functions include maintaining vital organ functions, regulating body temperature, circulating blood, and supporting cellular activities.
Several factors influence your BMR, including:
Body Composition: Lean muscle mass typically requires more energy to maintain than fat mass, so individuals with a higher muscle-to-fat ratio tend to have a higher BMR.
Age: BMR tends to decrease with age as muscle mass naturally declines and metabolic processes become less efficient.
Gender: Generally, men tend to have a higher BMR than women due to higher muscle mass and typically larger body size.
Weight: Heavier individuals typically have a higher BMR because it takes more energy to sustain a larger body.
To estimate your BMR, various equations are used, with the Harris-Benedict equation being a common one. It takes into account factors such as gender, age, weight, and height to provide an estimate of your daily energy expenditure at rest. Keep in mind that BMR is just an estimate and individual variations may exist.
It's important to note that BMR does not account for additional energy expended during physical activity or other factors such as digestion or non-exercise movement. To estimate your total daily energy expenditure (TDEE), which includes your BMR and activity level, you would need to multiply your BMR by an activity factor.
Understanding your BMR can be helpful when setting personalized nutrition and fitness goals, as it provides an estimate of your baseline calorie needs. However, for specific dietary or exercise plans, it's recommended to consult with a healthcare professional or registered dietitian who can provide individualized guidance based on your unique needs and goals.
The Subala Sequence Guide to Intermittent Fasting is available in a crash course or a 12 week program and even a year long course! It's very attainable and can help you with leanness and feeling better. Check out the program guide for more!
Hint: We use BMR when intermittent fasting to ensure we are getting the right amount of macros and foods in a day!
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