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Weight Loss Basics – Basal Metabolic Rate (BMR)

(Eleventh in the series)

Metabolism – converting food into energy

As explained in the tenth article in this series, the body needs fuel and oxygen to function and the processes by which the body functions changes The process of turning the food you eat into energy and internal building materials is called metabolism (from the Greek Metabolism “change”).

This conversion is accomplished by a complex biochemical process where calories from carbohydrates, fats, or proteins chemically combine with oxygen to form cellular building blocks and release the energy your body needs to function.

Let’s take a closer look.

Catabolism and Anabolism

Our food consists of carbohydrates, proteins and fats, usually in the form of large, complex molecules. The body cannot build muscle, or maintain organs with the proteins it consumes, but must first break them down into amino acids, which are then combined to form proteins that the body can use as building blocks.

Exergonic reactions

An exergonic chemical reaction in which large molecules (such as food) are broken down into smaller molecules with the release of energy. The word comes from the Greek, ex- outside, Ergon Work, i.e. energy (work) is released; Power, of course, is usually measured by the work it performs.

This process is also called Catabolism (Greek, Kata– below, Baleen to throw away).

Endergonic reactions

Building new proteins from amino acids is an endergonic reaction and is a process that requires energy. The word, again, comes from the Greek, en-in, ergon work, meaning it takes in-use-power.

This process is also called Anabolism (Greek, ana- up, Baleen to throw away).

So, depending on which way the “throw” is done, either to break down and release energy or to build and use energy, it is either catabolism or anabolism.

Combined, catabolism and anabolism Metabolism (Greek origin, meta- with, among, Baleen to throw away).

And the messenger service that transports the energy released from the catabolic extraction phase to the required areas is called ATP (adenosine triphosphate, an intermediate molecule capable of storing large amounts of energy in its chemical bonds to relay to anabolic processes or other areas of energy needs. Such as muscle contraction.

Basal metabolic rate

Also called resting metabolic rate (RMR), BMR refers to the amount of energy the body uses while at rest in a neutrally temperate environment (either very hot or very cold), a post-absorptive state—meaning the digestive system is at rest, which usually requires twelve hours of fasting.

The energy consumed in this resting state fuels the basic (basic) needs of the organism such as the heart, lungs, brain and rest of the nervous system, liver, kidneys, sex organs, muscles. , and skin.

On any given day, basal metabolic rate (BMR) consumes 70% of the body’s total energy requirement, digestive processes consume 10% and the remaining 20% ​​provides energy for our physical activities.

Of the 70% that use BMR, the liver uses 27%, brain 19%, heart 7%, kidneys 10%, skeletal muscle 18% and other organs 19%.

Knowing how much the liver has to work constantly, it’s not surprising. It is amazing that a heart that never rests uses only 7% – the most efficient muscles.

BMR measurement

Accurate measurement of BMR is a complex process that involves gas analysis by direct or indirect calorimetry (measurement of heat quantities) – do not attempt this at home.

A rough estimate of BMR can be made through an equation using age, sex, height and weight. There are many online tools available using these factors to calculate your BMR. Use them.

BMR can be estimated by determining the amount of lean tissue that makes up your body. Lean tissue at rest burns approximately 16 calories per pound per day, whether male or female, so once lean mass is determined and multiplied by 16, you have the base caloric requirement for that person.

Why do you care?

That brings us back to our old friend 1LTD, the first law of thermodynamics. To lose weight you need to burn more calories than you consume; And to establish exactly how many calories you burn on any given day, you need to calculate BMR, which is 70% of that amount.

The proud owner of a body with a lean mass of 125 pounds would have a BMR of approximately 2,000 calories. Another 300 or so calories are expended by the digestive system. The rest is physical activity; Say 600 calories depending on what you do.

This person burns 2,900 calories per day, so he or she needs to consume less than 2,900 calories to lose weight. 1LTD.

Exercise and BMR

Anaerobic exercise—such as weight lifting—builds muscle and shifts the lean mass equation in favor of lean. It increases BMR. Although aerobic exercise is beneficial to the cardiovascular system and burns calories by itself, there is no direct link to suggest that it affects BMR in any significant way.

The bottom line

1LTD RULES. But to burn more calories than you consume, you need to know the numbers.

BMR makes up 70% of what you write. Hence it should be estimated or measured as accurately as possible.

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