Basal metabolism what is it

Summary Read the full fact sheet. On this page. Two processes of metabolism Metabolic rate Metabolism and age-related weight gain Hormonal disorders of metabolism Genetic disorders of metabolism Where to get help. Two processes of metabolism Our metabolism is complex — put simply it has two parts, which are carefully regulated by the body to make sure they remain in balance.

They are: Catabolism — the breakdown of food components such as carbohydrates , proteins and dietary fats into their simpler forms, which can then be used to provide energy and the basic building blocks needed for growth and repair.

Anabolism — the part of metabolism in which our body is built or repaired. Anabolism requires energy that ultimately comes from our food. When we eat more than we need for daily anabolism, the excess nutrients are typically stored in our body as fat. Thermic effect of food also known as thermogenesis — your body uses energy to digest the foods and drinks you consume and also absorbs, transports and stores their nutrients.

Thermogenesis accounts for about 5—10 per cent of your energy use. Energy used during physical activity — this is the energy used by physical movement and it varies the most depending on how much energy you use each day. Physical activity includes planned exercise like going for a run or playing sport but also includes all incidental activity such as hanging out the washing, playing with the dog or even fidgeting!

Maintaining lean muscle mass also helps reduce the chance of injury when training, and exercise increases your daily energy expenditure. Amount of lean muscle tissue — muscle burns kilojoules rapidly. Crash dieting, starving or fasting — eating too few kilojoules encourages the body to slow the metabolism to conserve energy. Age — metabolism slows with age due to loss of muscle tissue, but also due to hormonal and neurological changes.

Growth — infants and children have higher energy demands per unit of body weight due to the energy demands of growth and the extra energy needed to maintain their body temperature. Gender — generally, men have faster metabolisms because they tend to be larger.

Genetic predisposition — your metabolic rate may be partly decided by your genes. Hormonal and nervous controls — BMR is controlled by the nervous and hormonal systems.

Hormonal imbalances can influence how quickly or slowly the body burns kilojoules. Environmental temperature — if temperature is very low or very high, the body has to work harder to maintain its normal body temperature, which increases the BMR. Infection or illness — BMR increases because the body has to work harder to build new tissues and to create an immune response. Amount of physical activity — hard-working muscles need plenty of energy to burn.

Regular exercise increases muscle mass and teaches the body to burn kilojoules at a faster rate, even when at rest. Drugs — like caffeine or nicotine, can increase the BMR.

Dietary deficiencies — for example, a diet low in iodine reduces thyroid function and slows the metabolism. Thermic effect of food Your BMR rises after you eat because you use energy to eat, digest and metabolise the food you have just eaten.

For example: Fats raise the BMR 0—5 per cent. Carbohydrates raise the BMR 5—10 per cent. Proteins raise the BMR 20—30 per cent. Hot spicy foods for example, foods containing chilli, horseradish and mustard can have a significant thermic effect.

Energy used during physical activity During strenuous or vigorous physical activity, our muscles may burn through as much as 3, kJ per hour. The energy expenditure of the muscles makes up only 20 per cent or so of total energy expenditure at rest, but during strenuous exercise, it may increase fold or more. Metabolism and age-related weight gain Muscle tissue has a large appetite for kilojoules. The more muscle mass you have, the more kilojoules you will burn.

People tend to put on fat as they age, partly because the body slowly loses muscle. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Basal metabolic rate BMR is the total number of calories that your body needs to perform basic, life-sustaining functions. These basal functions include circulation, breathing, cell production, nutrient processing, protein synthesis, and ion transport.

You can calculate the basal metabolic rate using a mathematical formula. These two terms are very similar. Your resting metabolic rate should be an accurate estimate of your basal metabolic rate. Because the terms are similar, some fitness and weight loss experts use both terms to describe the same thing. But the term "resting metabolic rate" is more common. If you are looking to reach or maintain a healthy weight may find it helpful to calculate your BMR.

You can either find the number using a formula designed by scientists, you can get it tested in a lab , or you can use an online calculator.

No method is perfectly accurate, but a lab test will probably give you the best estimate. Put your height, weight, and age into our online calculator to find your basal metabolic rate with the addition of daily activity. The calculator provides you with an estimate of the total number of calories you burn each day. Once you understand BMR and you get a good estimate of your number, you can use it to help you reach or maintain a healthy weight. First you can try to increase your basal metabolic rate, then you can increase the total number of calories you burn each day to help you reach your goal.

A combination of factors determines your basal metabolic rate. Genetic factors, age, gender and body composition all play a role. Equations and online calculators can give a reasonable estimate of RMR.

However, people should visit their healthcare provider if they are searching for more accurate results. Metabolism involves biochemical reactions in the body and is central to maintaining life. What are the myths and facts of metabolism? Can you speed…. There are several ways to boost…. Even when resting or asleep, the body is continuously burning calories to stay alive and healthy.

A person can estimate how many calories they burn…. The number of calories the body burns while a person is walking varies according to their sex, body size, and how fast they are walking. Learn more…. A calorie is an amount of energy that a particular food provides. Consuming more calories than needed will result in weight gain, consuming too few…. What to know about basal metabolic rate. Medically reviewed by Stacy Sampson, D.

Definition Vs. What is it? BMR vs. How to calculate BMR. Why is BMR important? How many calories do people need? How to change basal metabolic rate. Latest news Could 'cupping' technique boost vaccine delivery?