What is basic consumption
Calculate basal metabolic rate: This is how high your daily energy requirement is
Basal metabolic rate calculator: this is how high your energy requirement is
What is the basal metabolic rate?
The basal metabolic rate is the amount of energy that your body needs every day to carry out and maintain all survival functions such as body temperature control, breathing, work of the organs and digestion without any problems.
The FIT FOR FUN basal metabolic rate calculator shows you the calories that your body consumes in a resting state - without taking activities into account.
The basal metabolic rate depends on the four factors of weight, height, age and gender and is the amount of energy in 24 hours, also known as the “resting-fasting turnover”.
However, the basal metabolic rate must not be confused with your daily calorie requirement - these are two different things.
Difference between basal metabolic rate and calorie requirement
The calorie requirement, also known as total metabolism, is the sum of the basal metabolic rate and the performance metabolic rate.
The power expenditure is the number of calories that you burn in everyday physical activities - without sport - and is determined using the Physical Activity Level, or PAL factor for short.
The total turnover can be calculated with the following calculator for the daily energy requirement.
Do you do sports during the day or cycle to work? To do this, calculate the calorie consumption for the respective sport and add it to total sales for the day.
This is important in order to determine the exact energy requirement - especially if you are pursuing the goal of losing weight or building muscles. What this means for you is that you can eat more calories on days when you do strength training or jogging than on days when you don't train.
The final total turnover is then used as a guide for you - 50 calories more or less a day is not the end of the world.
Is thermogenesis recorded in basal metabolic rate?
Thermogenesis is the amount of energy used to metabolize food. After eating, the body temperature rises, the entire metabolism is more active.
This energy consumption depends on the amount and type of food.
Thermogenesis lasts twice as long after a protein-rich food as after a high-carbohydrate or high-fat meal with the same calories. In the case of protein, it can make up at least 25 percent of the energy consumed, whereas in the case of fat it can only account for a few percent.
The thermogenesis is, however, irrelevant for the determination of the calorie requirement.
How is the basal metabolic rate calculated?
The simplest method is the following rule of thumb:
Basal metabolic rate = body weight (kg) x 24 hours
Example for a person weighing 70 kg: 70 x 24 = 1680 kcal basal metabolic rate per day. The body weight can be determined with a body fat scale.
More precise calculation with the Harris-Benedict formula:
However, the FIT FOR FUN calculator is more precise, as it uses the Harris-Benedict formula to include gender, age and height. The formula has been used since 1918 and calculates the daily basal metabolic rate fairly accurately.
Basal metabolic rate: sample calculation (woman)
Using the Harris-Benedict formula, a 30-year-old woman with a height of 1.62 meters and a weight of 57 kilograms has a basal metabolic rate of approx. 1353 calories.
What role does the basal metabolic rate play in losing weight?
A big one, because the basal metabolic rate makes up 50 to 70 percent of the total energy requirement.
It is important to note that people with a high percentage of muscle mass have a higher basal metabolic rate because muscles are metabolically active, so the more muscle mass you have, the more energy you consume when you are resting (sitting or lying).
If you want to lose weight, you should try to increase your muscle percentage - for example through targeted strength training.
If you look at two men who both weigh 80 kilos:
One has 22 kilos of muscle mass, the other just under 29. This muscle increase causes a daily difference of 200 calories in the basal metabolic rate.
That means: Even when sleeping and without conscious physical activity, the more muscular man burns significantly more.
Why do more muscles increase the basal metabolic rate?
The answer: Because muscles are calorie eater even when at rest! If you want to increase the basal metabolic rate, it makes perfect sense to increase your muscle percentage and thus your basal metabolic rate through targeted strength training.
This is then also included in the calculation as an extra goodie - but for understandable reasons it cannot be included in our example calculator because we cannot say anything about your personal muscle condition.
Overview of fat and muscle percentages in women and men, by age
|Age||Male fat percentage (in%)||Muscle percentage in men||Percentage of fat women||Muscle percentage women in%|
Increase your basal metabolic rate with exercise
We have already talked about the important role muscles play in the basal metabolic rate - you can use them to significantly increase your basal metabolic rate. In addition, more exercise increases your performance.
Because movement also strengthens all body functions. And endurance units are also important for losing weight: With continuous exertion you consume a lot of calories.
Another advantage: Because the body needs high-quality "fuel" over a long period of time when running, for example, it optimizes the process of generating energy.
The highlight is that the fat reserves play a major role in this. So not only is energy (in the form of calories) consumed, it is also obtained by burning fat - what a win-win situation!
The rule of thumb for anyone who wants to lose weight is: cleverly combine strength and endurance training. In this way, you increase basic and service metabolism and lose weight more easily. Strength training can also be done from home without any problems with the right training accessories. And you can allow yourself to slip up while eating.
Job and basal metabolic rate: increase energy requirements
So if you want to lose weight and work mainly sitting down at work, it is warmly recommended not just to cut down on your food intake, but above all to turn on the consumption tap. But in everyday life it is often not as simple as increasing the basal metabolic rate.
In order to increase the energy requirement a little, active everyday exercise is highly recommended: And this does not mean the gym during the lunch break, but small, simple tricks that boost calorie consumption.
In short: bike instead of car, stairs instead of elevator, walk instead of dessert. With a pedometer, for example, you can get significantly more exercise motivation for your everyday life.
More calorie, figure and weight calculators at FIT FOR FUN
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