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Basal Metabolic Rate (BMR), Metaolism, BMR Calculator, Thermic effect of food

Basal Metabolic Rate (BMR)   

 



Everybody requires a minimum number of calories to live. This minimum number is called the basal metabolic rate (BMR). Your BMR is the number of calories your organs need to function while you perform no activity whatsoever. You can think of it as the amount of energy you'd burn if you stayed in bed all day. 

An average man has a BMR of around 7,100 kJ per day, while an average woman has a BMR of around 5,900 kJ per day.




Metabolism    



Summary

  • 1  Metabolism refers to the countless chemical processes going on continuously inside the body       that allow life and normal functioning. 
  • 2 The amount of kilojoules your body burns at any given time is affected by your metabolism.
  • 3  Your metabolic rate is influenced by many factors – including age, gender, muscle-to-fat ratio,         amount of physical activity and hormone function.


 



Two processes of metabolism 


  • Catabolism – the breakdown of food components (such as carbohydrates, proteins and dietary fats). 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. When we eat more than we need for daily anabolism, the excess nutrients are typically stored in our body as fat. 





BMR Calculator :- 






The three equations used by the calculator are listed below:
Mifflin-St Jeor Equation:
For men:
BMR = 10W + 6.25H - 5A + 5
For women:
BMR = 10W + 6.25H - 5A - 161
Revised Harris-Benedict Equation:
For men:
BMR = 13.397W + 4.799H - 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W
where:
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage    



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.

This rise in the BMR can range between two per cent and 30 per cent.

Different foods raise BMR by differing amounts. 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.




Engage in Aerobic Exercise


To reach aerobic fitness, a person must engage in continuous activity like jogging, walking, cycling, stair climbing, rowing, or swimming at an intensity level you can maintain for at least 30 minutes, three to seven days per week. 

Benefits of Aerobic Exercise 




In addition to strengthening your heart and cardiovascular system, participation in regular aerobic exercise has many health benefits Aerobic exercise :

  • Improves your circulation and helps your body use oxygen better
  • Increases energy
  • Increases endurance, which means you can workout longer without getting tired
  • Helps reduce the risk of developing heart disease
  • Helps reduce the risk of developing diabetes
  • Helps reduce body fat
  • Helps you reach and maintain a healthy weight
  • Helps reduce stress, tension, anxiety, and depression
  • Improves sleep




@Health and Immunity
contact- infinitus.techie@gmail.com



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