How many calories does your body really need per day? Let's simply learn about BMR (Basal Metabolic Rate - BMR)

Have you ever thought that even when we are just lying in bed and doing nothing, our bodies need energy, that is, calories? We need energy to breathe, to keep our heart beating, to maintain our body temperature, to keep every cell in our body alive... All of these things require energy. That minimum amount of energy is what we call Basal Metabolic Rate or BMR in medicine. Simply put, this is the minimum amount of fuel (calories) that your body needs per day to keep its "engine" on.

Many people think that if you want to lose weight, you just need to eat less and exercise more. That's true, but there's another side to the story. That's your BMR value. Your BMR is unique to you. Yours may be very different from your friend's BMR. So, if you're thinking about weight management, it's very helpful to know a little about the concept of BMR. Let's talk about it in simple terms.

What exactly is BMR? Why is it important?

Imagine you are in a car stopped in traffic on the road. The car is not moving, but the engine is running. If you turn on the AC, it also works. The lights come on. This burns fuel, doesn't it? That's how it is. Even when we are sleeping, even when we are just sitting, our bodies need energy to carry out the basic processes inside us.

Between 60% and 70% of the total calories our body burns in a day are spent on this BMR. This means that even if you stay in bed all day, your body burns a large number of calories. Another 10% is used to digest the food we eat and produce energy from it. The rest is spent on physical activities like walking, running, and working.

Now you understand why BMR is important, right? Having a rough understanding of BMR can help you decide how many calories you should eat per day and how many calories you should cut to lose weight. But remember, BMR is only one part of weight management.

What factors affect your BMR value?

As I said before, not everyone's BMR is the same. There are many reasons for this. Some of them we cannot change, but some we can control to some extent. Let's take a closer look at what these factors are.

These are the main factors that affect our BMR in the long term. In addition, there are also things that temporarily change our BMR.

Things that temporarily affect BMR

• Skipping meals or fasting: When you don't consume enough calories, your body thinks there is a "food shortage." Your body then slows down its metabolism to protect itself and conserve energy. This means your BMR decreases.
• Ambient temperature: In extreme cold, the body has to spend extra energy shivering to warm itself, and in extreme heat, sweating to cool itself. BMR temporarily increases during these times.
• Thyroid hormone levels: If you have an overactive thyroid gland (hyperthyroidism), your BMR may be very high. Similarly, if you have an underactive thyroid gland (hypothyroidism), your BMR may be low.
• Illness or injury: When you have a fever, your body uses a lot of energy to fight off an infection, or heal an injury. This is why our BMR increases when you are sick.
• Stimulants: Stimulants like caffeine in coffee and nicotine in tobacco can temporarily increase BMR.

Is there a "normal" BMR value?

In fact, it is not possible to give a single value that says, "This is the normal BMR value." Because, due to the factors I described earlier, BMR values ​​vary greatly from person to person. Scientists can only give average values.

• The average male's BMR is about 1700 calories per day.
• The average woman's BMR is about 1400 calories per day.

Remember this: These calculations only take into account the energy your body needs to function at its most basic. They don't include the energy you need to do throughout the day, exercise, or digest food. So your total daily calorie needs are likely higher. If you want to know exactly how many calories you need per day, it's best to ask your doctor or a qualified nutritionist.

How do you calculate your BMR?

BMR can only be measured 100% accurately in a laboratory under very strict controls. But since it is difficult for us to do so, scientists have developed several equations to roughly calculate BMR. The most commonly used equation is the Harris-Benedict equation .

If you're interested, you can use this equation to roughly find your BMR.

Many online BMR calculators on the Internet use equations like this. But remember, this is only a rough estimate . Your actual BMR may be slightly different.

What is RMR (Resting Metabolic Rate)?

You may also hear another term called RMR, similar to BMR. These two are very similar, but there is a slight difference. BMR is the amount of energy needed at rest. RMR is the amount of energy needed at normal rest, including small activities like getting dressed and going to the bathroom. Therefore, RMR is a little higher than BMR, about 10%.

Can you increase your BMR?

This is a question that many people have. "My metabolism is slow, how can I speed it up?" Many people ask.

The truth is, we can't change the factors that affect our BMR, such as genes, age, and height. But the only and healthiest way we can change it is to increase the amount of muscle in our body.

As I mentioned earlier, muscle is a tissue that burns more calories even when you're just standing. So the more muscle you have, the more calories you burn even when you're sleeping, which means your BMR increases.

How to build muscle?

The best way to build muscle is through strength training/resistance training . This is different from aerobic exercise (like running or jumping).

• Lifting weights
• Pilates exercises
• Kettlebell training
• Bodyweight exercises (like push-ups, squats)

By regularly adding exercises like this to your daily routine, you can healthily increase your BMR.

Understanding your BMR is a great first step in taking responsibility for your weight and health. If you're interested in learning more about your body and the factors that affect your weight, don't hesitate to talk to your doctor. He or she can help you create a personalized plan that's right for your body and your goals.