Lof M, Olausson H, Bostrom K, Janerot-Sjöberg B, Sohlstrom A, Forsum E. The American Journal of Clinical Nutrition. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. 2016 2016(1):369–380.Īcheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. An adaptive response to uncertainty can lead to weight gain during dieting attempts. Impact of energy intake and exercise on resting metabolic rate. Department of Health, State Government of Victoria, Australia. Vybornaya KV, Sokolov AI, Kobelkova IV, Lavrinenko SV, Klochkova SV, Nikityuk DB. Basal Metabolic Rate and Body Composition Predict Habitual Food and Macronutrient Intakes: Gender Differences. When navigating extreme cool temperatures for a prolonged period of time, the body has to work harder to maintain its core temperature, which requires more energy, elevating your BMR. Supporting the life of a growing fetus is directly related to a higher BMR, which is why pregnant people often need to eat more than they did prior to pregnancy. Someone who uses certain drugs and supplements that act as stimulants, such as caffeine, can have a higher BMR than someone who doesn’t use these substances. It’s also important to note that eating too little over a prolonged period of time can reduce BMR significantly, as it triggers the body’s instinct to store more energy rather than utilize it because the body anticipates a limited availability of incoming energy. People who usually eat multiple small meals throughout the day tend to have a higher BMR than those who eat less frequent, larger meals. Muscle requires more energy for maintenance than fat, so people with higher percentages of muscle mass can have higher BMRs. The older you are, the lower your BMR tends to be. In fact, there’s a handful of variables that can affect the accuracy of a person’s BMR calculation, including: Outside of controlled laboratory conditions, BMR isn’t an exact science. Physical activity and nutritional factors like food digestion are responsible for the remainder of calories burned in a given day.
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Generally, energy represented by your BMR accounts for about 70% of your daily calorie burn, as it maintains the function of important organs including the heart, lungs, kidneys, liver, brain, skin and more. And by matching this energy output, you can expect to maintain your current weight. By consuming fewer calories than this daily energy output, you’re likely to lose weight. By consuming more calories than this energy output with your diet, you’re likely to gain weight over time. Once you know your BMR, you can also use predetermined activity multipliers, such as in our calorie calculator tool, to estimate the true number of calories you burn daily based on your baseline needs and usual amount of movement. By understanding how much your body burns at rest, you can determine how much of those energy needs are met by your daily diet and make adjustments to help you reach your specific health goals. Knowing your basal metabolic rate is most helpful if you’re focused on gaining weight, losing weight or maintaining your current weight. BMR Calculator: Calculate Your Basal Metabolic Rate While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof.
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