Reviewed by Neisha Arora, Certified Nutrition Advisor, Face Yoga Instructor, MBA, Diploma in Mass Communication in Advertising and PR
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Understanding Your Body’s Engine: Basal Metabolic Rate (BMR)
Imagine your body as a car. Even when parked (at rest), the engine still burns a minimal amount of fuel to keep essential systems running. Similarly, your body has a basal metabolic rate (BMR), which is the minimum number of calories you burn each day to maintain vital functions at rest. These functions include breathing, blood circulation, cell growth, and brain activity.
Understanding BMR is crucial because it makes up a significant portion, roughly 60-75%, of your daily calorie expenditure. In simpler terms, it dictates the baseline number of calories your body needs just to stay alive. Knowing your BMR offers valuable insights for:
Weight management:
For weight loss, creating a calorie deficit is essential. By knowing your BMR, you can determine how many calories you should consume daily to achieve this deficit in a safe and sustainable way. Conversely, for weight gain, you will need a calorie surplus, and your BMR is a good starting point to determine how much extra to add.
Body composition:
When it comes to body composition, muscle packs a bigger punch. It burns more calories at rest compared to fat. So, individuals with a higher muscle mass will have a higher BMR. Tracking BMR changes over time can indicate changes in body composition, reflecting progress in muscle building efforts.
Personalized nutrition:
BMR is a foundational factor when creating a personalized diet plan. Considering your activity level on top of your BMR allows you to determine your total daily energy expenditure (TDEE), which is the total number of calories you burn in a day. This helps tailor your calorie intake to your specific goals.
While BMR itself doesn’t account for calories burned through physical activity, it provides a crucial benchmark for understanding your body’s baseline metabolic needs. This knowledge empowers you to make informed decisions about diet and exercise, promoting a healthier lifestyle.
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