Q1: What is BMR and why is it important?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production. It represents the minimum energy needed for survival and is the foundation for calculating daily calorie needs.
Q2: How is BMR calculated?
BMR is calculated using the Mifflin-St Jeor equation, which factors in gender, age, weight, and height. Men: BMR = 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age). Women: BMR = 447.593 + (9.247 × weight) + (3.098 × height) - (4.330 × age).
Q3: What factors affect BMR?
BMR is influenced by: age (decreases with age), gender (men typically higher), body composition (muscle burns more than fat), genetics, hormones, and body size. Muscle mass, thyroid function, and overall health also significantly impact BMR.
Q4: How do I use BMR for weight management?
BMR shows your baseline calorie needs. To lose weight, consume fewer calories than your Total Daily Energy Expenditure (TDEE = BMR × activity factor). To gain weight, consume more. A deficit/surplus of 500 calories/day typically results in ~1 lb/week change.
Q5: Is BMR the same as metabolism?
BMR is part of your total metabolism but not all of it. Metabolism includes BMR (60-75% of total), physical activity (15-30%), and thermic effect of food (10%). TDEE (Total Daily Energy Expenditure) represents your complete daily calorie burn.
Q6: Can I increase my BMR?
Yes, you can increase BMR by: building muscle mass through strength training, staying active, eating enough protein, getting adequate sleep, managing stress, and maintaining overall health. However, BMR changes gradually and is largely determined by body composition and size.