1. Basal Metabolic Rate

2. What Is Your BMR?
Your BMR measures the minimum calorie requirement your body needs to stay alive in a resting state
It is the amount of calories your body would need if you were to stay in bed all day

3. How Many Calories Is This?
About 65% of your calorie intake is responsible for just supplying your BMR
You need calories to:
Pump your heart
Breathe
Control your body temperature
And many other things

4. Do We All Have The Same BMR?
We all have different BMR and there are many things that will affect what that rate is
Your BMR is the largest factor in determining your overall metabolic rate (how your body burns calories)
BMR ranges about 65 – 70 Calories per Hour in an average 70 kg man.

5. How To Calculate BMR Women:
655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Whereby:- 1 kg = 2 lb
1 m = inches

6. Factors that influence BMR

7. Genetics Some people are born with slower metabolisms than others
Some people are born with faster metabolisms than others

8. Gender
Men have a greater muscle mass and a lower body fat percentage (10-15% higher BMR than womem)
The higher your muscle mass, the higher your metabolism
Male sex hormone

9. Age
Your BMR will reduce as you age. Due to reduced muscle size and increase in adipose tissue
After 20 years of age, your BMR drops about 2% every year

10. Weight The more you weigh, the higher your BMR
The BMR of an obese woman is 25% higher than a woman of an appropriate weight

11. Body Surface Area
The greater your body surface area, the higher your BMR
Tall, thin people have higher BMRs

12. Body Fat Percentage
The lower your body fat percentage, the higher your BMR

13. Diet-Malnutrition
If you reduce your calorie intake suddenly, your BMR can drop by 30%
Your body wants to ensure that it is always has the calories it needs to survive, so cutting calories quickly will switch your body into a “survival” mode

14. Body Temperature
For every 1 degree increase in your body temperature, your BMR increases by approximately 14%
Chemical reactions occur faster in your body at higher temperatures
You burn a lot more calories while you are sick or have fever

15. External Temperature
Exposure to cold temperatures will increase your BMR
Prolonged exposure to heat will also increase your BMR

16. Glands
Your thyroid gland (butterfly-shaped gland in your neck) is responsible for making thyroxin
The more thyroxin produced, the higher your BMR
Thyroxin increases the rates of chemical reactions in the cells.

17. Glands Growth hormone increases about 15% of BMR
This is due to direct stimulation of cellular metabolism

18. Exercise Exercise helps to build lean muscle tissue
The more lean muscle tissue, the higher your BMR
This means you will burn more calories – even when you are sleeping!