We all have wondered, does the basal metabolic rate (BMR) of any individual have drastic effects on the weight gain or weight loss of the body? This has been a topic of great interest not only among common people but also in the medical field. There are many types of research that show the significance of the basal metabolic rate of the body. It is basically the energy expenditure of the body. All the energy which is manufactured inside the body through raw material like food is utilized in order to perform various tasks of our life. Without proper intake of food, our body can never function.
The basal metabolic rate also controls the efficiency of the body. But as we know that excess of everything is bad. High metabolic rates have disadvantages of its own. So we need to understand the basic concept of energy expedition and basal metabolic rate. Otherwise, we may not be able to improve the efficiency of our work in daily routine life. Also, the relation of basal metabolic rate with weight gain/loss should be cleared. Let’s go through the basics of the working of our body and the weight gain/loss phenomenon.
What is Basal Metabolic Rate?
It is the process in our body which utilizes the energy manufactured in the body. The proper definition of basal metabolic rate would be, the minimum amount of energy spent on the body functions per unit time while the individual is at rest. It is quite often measured in watts and joules per hour per kilogram units. Normally it can be calculated in calories. The units basically depend on the instrument used to measure it. Basal metabolic rate plays a key role in the development of our bodies. If the proper basal metabolic rate of the body is disturbed, the individuals suffer many drastic changes in the body. Some of them may be irreversible. So, it is important for us to take care of our diet and consult some physician in case of sudden changes in our basal metabolic rate.
Many people do not care about the metabolic changes occurring in them, which can prove to be fatal. So be sure to check if you have the proper metabolic rate and your body is working efficiently.
Importance of BMR
Basal metabolic rate is the energy required to perform the vital functions of the body. If your body does not have the right amount of energy to expend for the maintenance of vital organs, then eventually will have atrophy. Atrophy is the degeneration of the cells and tissues. Normally, your body has the right amount of energy with the proper diet. But in cases of starvation and malnutrition, these organs suffer badly. Therefore, it is essential to attain normal basal metabolic rate to ensure health and fitness. The basal metabolic rate is not a fixed number. It has variations depending upon the gender, height, and activities of the individual.
Variations in BMR
The Basal Metabolic Rate BMR greatly differs from individual to individual. It mainly depends on the gender, height, weight, age, and the texture of your body. Kids are in their growing age, therefore, they need a high metabolic rate for the right development of their bodies. while the same rate would be considered abnormal if seen in a 60 years old person. basal metabolic rate not only differs with age but the individuals of the same age can also have different metabolic rates which can be considered normal. There are standard values set by the physicians through which they calculate the abnormality in BMR. There are instruments that are used in clinical labs to accurately measure your BMR.
Also, there are some formulae that may help you know your BMR. The basal metabolic rate is almost unique for everyone. So, it is essential for you to know the normal energy expenditure of your body.
Instruments and Formulae
Normally, when you search google for the calculation of your basal metabolic rate. The widely used formula is shown to you. It requires your body weight, sex, height, and age. the formula usually is:
BMR (man)= (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
BMR (woman)= (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
These formulae give you a rough idea of your basal metabolic rate. But it does not accurately give you the number. The inaccuracy of these formulae can be up to 300 calories. It is a large sum of calories, so it is best not to rely on this formula. The clinical instruments used to calculate BMR of patients include calorimeter. It gives you the most accurate result. That’s why it is better to consult a physician then online quacks.
Diet plans are essential for fitness and health. If you have a goal to get in shape in about 3-4 months. Planning your meals and diet would be the most effective way. But everyone cannot just follow the diet plan of a fully fit individual. You have to understand the basic needs and requirements of your body. The major step before forming a diet plan should be the calculation of your BMR. If you don’t know the time your body requires to fully consume the food, you can never have a fit body. Your diet plan will eventually fail. Therefore, knowing your BMR is very important. It will allow you to devise the most effective diet plan and ensure your fitness.
Resting Metabolic Rate (RMR)
RMR is the resting metabolic rate. While basal metabolic rate is the energy expedition on the vital organs which are essential for your survival. But the resting metabolic rate is not that. It is the metabolic rate at rest. Though both these metabolic rates are normally considered the same, they are slightly different. The basal metabolic rate of the individual is calculated under strict conditions. It is usually calculated overnight period with indirect calorimetry. The amount of gaseous exchange, breathing patterns, etc are kept in view. Whi;e the resting metabolic rate is calculated in the individual while resting. No strict conditions are applied. So this is the slight difference between RMR and BMR.
While forming a nutrition plan, you can use the RMR instead of BMR. It will help you fix your calorie intake and exercise time.
Obesity is the phenomenon in which excessive fat is stored in the body. The fat is stored in the form of adipose tissue. It affects the cholesterol level, normal functioning of the heart and brain. Also, it gets you out of the shape. It gives rise to many diseases like diabetes mellitus type 2 and coronary diseases. Basically, the excessive food you take in your diet, cannot be utilized properly in the body. Then this food is broken down and converted into fats like adipose tissue. These fats are then accumulated in the body for future use. But these are not necessarily utilized by your body. So, it is better to take a diet which can be converted into energy and consumed with your basal metabolic rate.
Weight gain/loss and BMR
It is a hot topic even nowadays that what influence does BMR has on weight loss? Normally the people with high metabolic rates are expected to have a low weight. While people with low metabolic rates are expected to have a greater probability of weight gain. The high metabolic rate of the body rapidly consumes the food taken, and converts it into energy. But the low metabolic rate is the opposite of it. Even though the hypothesis says it should have a key role in weight gain and loss, but that is not the case.
Researches and experiments have been done with many control groups. The weight gain/loss in people of the same age and height with different metabolic rates is almost similar. So, people with a low metabolic rate are not essentially gonna be fat in the future. though it does not have a drastic change in weight gain or loss but it plays an essential role in the forming of a good diet plan for you.
So, make sure to have a basic knowledge of your basal metabolic rate before starting the gym and becoming conscious about your fitness.
The maintenance of a proper basal metabolic rate is up to your thyroid gland. The basal metabolic rate is regulated with the secretions of your thyroid gland. Thyroxine plays a key role in the development of your body. T3 and T4 are the main components of secretions of the thyroid gland. These are stimulated by thyroid stimulating hormone secreted by a portion of the brain. Its secretion is very high in developing children. Therefore, you see teenagers always binging on food. The increased metabolic rates compel them to increase the intake of their food. So, don’t freak out on the excessive diet of your child.
Disadvantages of High Metabolic Rate
Normally a high metabolic rate is considered good. A kid needs a high metabolic rate for his/her proper growth. It the normal amount of secretions are not present; it can result in abnormality. Therefore, it is advised to check the food intake of your children. Increased metabolic rate is due to the increased production of thyroxine hormone. It can lead to hyperthyroidism. Hyperthyroidism can be fatal, as the patient will always suffer from hunger and starvation. Also, the increased metabolic rate will raise the temperature of the body. So, the patient will always feel a fever. Hyperthyroidism is a pathology and should be cured with proper consultation of a physician.
Except for these pathologies, people with high metabolic rates tend to have a lean body. It is because all food is converted into energy. Not fat is present to get accumulated in the body. So, they may depend on a psychological anomaly of being weak.
Disadvantages of low Metabolic Rate
Low metabolic rate can cause several complications in the body. With a low metabolic rate, your body is not able to fully consume the food taken. As a result, the food is stored unprocessed. Due to low basal metabolic rate, your body is not able due effectively extract all the essential nutrients from the diet.
You cannot really tell whether you should eat your next meal or not. Low metabolic rate is due to low secretion of thyroxine hormone called hypothyroidism. If occurred in children, it can lead to abnormal development of the body. The term used for it is called “Dwarfism”. The patient will not be able to attain normal height and body mass.
People with low metabolic rates tend to have high body weight. It is due to the storage of food in the form of fats. This may eventually lead to obesity. Obesity is the root cause of many serious complications. So, it is better to treat your low metabolic rate or hypothyroidism with proper treatment.