Basal Metabolic Rate Calculator

What is Metabolism?

Metabolism is the sum of all the reactions that occur in our body. It is the whole of construction and demolition events. It is the sum of events necessary for the movement and continuation of the body of living things. Metabolism is closely related to our weight and general health.

Why is Metabolic Rate Important?

The fact that our metabolism is fast affects the faster burning of the food we take into our body and turning it into energy. In this way, it reduces the formation of fat mass and slows down weight gain. For this reason, our fast metabolism makes us more energetic and active.

How to Speed Up Metabolism?

There are many methods that can speed up metabolism. It is very important to consult your doctor, especially if you have a problem with these issues. Some substances that can speed up metabolism are listed below.

• Drink water frequently (approximately 2-3 liters per day)
• An active life is very important in increasing the metabolic rate. Exercises, walking every day are activities that will increase the metabolic rate.
• Taking daily meals regularly, especially eating lightly in the evening, increases the metabolic rate.
• Beverages such as coffee and green tea speed up a certain amount of metabolism.
• Having a sleep pattern (6-8 hours) at the same time intervals is one of the factors that accelerate metabolism.
• Having a life routine and living in a certain order accelerates the metabolism.
• Spicy foods speed up the metabolism.
• Acupuncture vs. Such treatments speed up metabolism.
• In hot weather, our metabolism speeds up.

What is Basal Metabolism?

Basal metabolism is the metabolism that provides the energy that our body spends while at rest. It covers only the energy expended while performing vital functions. Basal metabolism varies from person to person, age, weight, body structure, gender and many other factors. Basal metabolism is the metabolism that provides the energy that our body spends while at rest. It covers only the energy expended while performing vital functions. Basal metabolism varies from person to person, age, weight, body structure, gender and many other factors.

What is Basal Metabolic Rate?

Basal Metabolic rate is the rate at which we spend the energy required for our vital activities. It becomes meaningful when it is read with the Ponderal index value.

Convert BMR to Metabolic Age

The basal metabolic rate calculation formula is calculated with different reference values for men and women.

There are many formulas developed for basal metabolism calculation. One of these formulas is the Harris-Benedict formula, which was developed in 1919 and renewed in the following years. In today's conditions, the more valid formula is the Mifflin-St Jeor formula.

For example, the basal metabolic rate is calculated as:

In the calculation based on the Mifflin-St Jeor formula, we find the amount of calories required for our body to maintain its vital activities (respiration, cell regeneration, temperature control, etc.). This amount varies between men and women.

Mifflin-St Jeor Formula

The formula is different for men and women because men have more lean body mass. In these formulas, units are given in metric units. If you want to change the unit of the result, you can get help from unit converters.

Example;

The basal metabolic rate of a 33-year-old woman with a height of 70 kilos and 160 can be calculated as follows;

As a result, we see that this woman will spend 1389 calories in order to continue her vital activities even if she does nothing during the day.

What are the Factors Affecting Basal Metabolic Rate?

Our metabolism starts to slow down from the age of 30, even if our daily routine is the same, we start to gain weight at that age for this reason. Increasing the metabolic rate can help prevent this condition. There are many factors that affect the basal metabolic rate. These:

• Having more muscle mass increases the metabolic rate. From the age of 30, there is a loss of 1 percent of muscle mass in our body every year. This slows down the metabolism. Maintaining or even increasing muscle mass, exercising regularly, and being physically active accelerate metabolism.
• Sleep pattern is an important factor that directly affects metabolism. Creating a sleep pattern, increasing sleep quality will be steps that accelerate metabolism.
• Some foods have an accelerating effect on metabolism. The most famous of these is coffee. Two cups of Turkish coffee and filter coffee a day affect the metabolism in a way that accelerates.
• Green tea is one of the foods that speed up metabolism. Thanks to the antioxidants in it, it accelerates the metabolism. It helps to accelerate weight loss. Most diet lists include green tea as a snack.
• Another food is hot pepper. The bitterness of hot pepper accelerates metabolism as a ratio. It has been observed that people who regularly eat bitters consume an extra 50 calories per day compared to those who do not.
• It is very important to include foods that usually contain antioxidants in the diet to accelerate metabolism. Some foods with antioxidants: Broccoli, spinach, etc. green vegetables; red fruits such as pomegranates, blackberries, blueberries; citrus fruits such as oranges, grapefruits; vegetables, salads and spices.
• Intermittent fasting, like other factors, increases the metabolic rate.
• Magnesium (Mg) element is very important for our metabolism. Magnesium deficiency is a very common deficiency due to unbalanced and incomplete nutrition, which is common today. Magnesium deficiency can cause weakness and fatigue. We can get magnesium with medication under the supervision of a doctor and from some Mg-rich foods. These foods are; nuts, lentils, spinach, pumpkin seeds, some fish, and dark chocolate.
• Finally, it has been observed that sauna application accelerates metabolism. It has effects such as purifying the body from antioxidants through sweating and relieving muscle and bone pain.

Female basal metabolic rate

Metabolism varies according to every age, every weight and general health status. However, there are ideal reference values for basal metabolism for women and men, and this value is between 1000 and 1400 for women.

Male basal metabolic rate

Metabolism varies according to every age, every weight and general health status. However, there are ideal reference values for basal metabolism for women and men, and this value is between 1200 and 1600 for men. Men's metabolisms are faster than women's due to their generally greater muscle mass.

Basal metabolic rate for age

Age is an important factor affecting metabolism. Between the ages of 16 and 20, we constantly feel energetic, these are the ages when the metabolic rate rises. After the age of 30, our metabolism starts to slow down and our muscle mass decreases. These ages vary from person to person, but approximately this is how our body works. Taking care of our health, exercising regularly, engaging in activities that will increase our muscle mass, eating well, having a quality sleep pattern increase the speed of our metabolism and prevent the age factor.

Basal metabolic rate by gender

Men and women generally have different metabolisms. Since men have more muscle mass in general, their metabolism works faster.

FAQ

What are the differences between metabolism and basal metabolism?

Metabolism is the sum of all the reactions in the human body in general. This is the sum total of construction and demolition events. Basal metabolism is the resting state of degradation. That is, it is the energy expended while at rest.

What should be the ideal basal metabolic rate?

The ideal basal metabolic rate varies with gender and age. The ideal basal metabolic rate of women aged 20-40 is between 1000 and 1400. For men, these values should be between 1200 and 1600.

What to do if the metabolic rate is low?

Water should be drunk frequently, an active lifestyle should be adopted, coffee or herbal tea should be consumed, adequate and regular sleep should be observed. In order to avoid any health problems, a specialist doctor should be consulted.

What percentage of the basal metabolic rate is the total metabolic rate?

It constitutes the largest percentage (approximately 50-80%) of daily energy expenditure.

What does basal metabolic rate do?

Basal metabolic rate is the amount of energy the body spends while physically inactive. In other words, it is the amount of energy required for the vital organs to perform their functions for 24 hours. For this reason, it is very important to keep the metabolic rate in balance and to live healthy.