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Weight Loss Basics – Basal Metabolic Rate (BMR)
(Eleventh in a row)
Metabolism – Converting Food into Energy
As covered in the tenth article in this series, the body needs fuel and oxygen to function, and the process by which the body changes the food you eat into energy and internal building material is called metabolism (from the Greek metabolism “change”).
This conversion is achieved through a complex biochemical process where calories from carbohydrates, fats or proteins chemically combine with oxygen to form cellular building blocks, while also releasing the energy your body needs to function.
Let’s take a closer look.
Catabolism and Anabolism
Our food is made up of carbohydrates, proteins and fats, usually in the form of large, complex molecules. The body cannot build muscle, nor can it 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.
An exergonic chemical reaction is one where large molecules (such as food) are broken down into smaller molecules with the release of energy. The word comes from the Greek, former- outside, ergon work, meaning that energy (work) is released. Energy, of course, is usually measured by the work it can perform.
This process is also known as Catabolism (Greek, against– down, whale to throw).
An energetic reaction is one where new proteins are made from amino acids and is a process that requires energy. The word, again, is from the Greek, en- in, ergon work, that is, it takes into use-energy.
This process is also known as Anabolism (Greek, per- up, whale to throw).
So, depending on how the “throwing” is done, down to break down and release energy or up to gather and use energy, it is either Catabolism or Anabolism.
Combined, Catabolism and Anabolism make up Metabolism (Greek root, post- with, between whale to throw).
And the messenger service that transports released energy from the point of catabolic export to areas of need is called ATP (adenosine triphosphate, an intermediate molecule capable of storing large amounts of energy in its chemical bonds for relay to anabolic processes or other areas of energy need such a muscle contraction .
Basal Metabolic Rate
Also called Resting Metabolic Rate (RMR), BMR indicates the amount of energy used by the body when at rest in a neutrally temperate environment (too hot or too cold creates additional energy demands on the body), in a post-absorptive state. the digestive system is also at rest, which usually requires about twelve hours of fasting.
The energy consumed in this state of rest is to feed the body’s basic (basic) needs, such as the heart, lungs, brain and rest of the nervous system, liver, kidneys, genitals, muscles. and skin.
During any given day, basic life processes (BMR) use about 70% of the body’s total energy requirement, digestive processes use 10%, and the remaining 20% goes to fuel our physical activities.
Of the 70% used by BMR, the liver uses 27%, the brain 19%, the heart 7%, the kidneys 10%, skeletal muscle 18%, and other organs 19%.
Knowing how much work the liver has to constantly perform, this is not surprising. It is surprising though that the heart, which never rests, uses only 7% of a very efficient muscle, this.
An accurate measurement of BMR is a complex process involving gas analysis via either direct or indirect calorimetry (the measurement of amounts of heat) – don’t try this at home.
A rough estimate of BMR can be made through an equation using age, sex, height and weight. Many online tools are available using these factors to calculate your BMR. USE them.
BMR can also be estimated by determining the amount of lean tissue your body is made up of. Resting lean tissue, whether male or female, burns about 16 calories per kilogram per day, so once lean mass is determined and multiplied by 16, you will have the base caloric requirement for that individual.
Why are you interested?
This takes 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 determine exactly how many calories you burn in a given day, you need to consider your BMR, which is 70% of that amount.
The proud owner of a body containing 125 pounds of lean mass would have a BMR of about 2,000 calories. Another 300 or so calories are spent by the digestive system. The rest is physical activity. say 600 calories depending on what you do.
This person would burn 2,900 calories per day, so to lose weight they would need to consume less than 2,900 calories. 1 Ltd.
Exercise and BMR
Anaerobic exercise—like lifting weights—builds muscle and shifts the lean mass equation in favor of leanness. This will increase BMR. While aerobic exercise is beneficial for the cardiovascular system and while it burns calories in itself, there is no direct link to suggest that it affects BMR in any significant way.
1LTD Rules. But to burn more calories than you consume, you need to know the numbers.
BMR makes up 70% of what you burn. Therefore, it must be estimated or measured as accurately as possible.
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