Calculate your baseline metabolic rate. Basic metabolism. Minimum Calories

Basal metabolism, or, as it is also called, basal metabolism is the number of calories that the body needs to maintain life: the ability to breathe, provide blood flow and other equally important processes. These calories will be burned even if you lie still on the couch all day.

Knowing about the characteristics of basal metabolism is important for everyone who monitors health. But there are people who absolutely need this information: these are those who plan to sit down on a rigid and severely limit the calorie content of their food.

If you overdo it and do not provide the minimum required calories, the body will be forced to slow down its metabolism. But this will not help you lose weight, because muscle mass will decrease, and not excess fat. And such experiments will not affect health in the best way.

What determines the basic metabolism

Floor

Men have a higher basal metabolic rate because men tend to have more muscle mass than women.

Age

The younger a person is, the higher his metabolic rate is. With age, the metabolic rate gradually slows down.

Height and weight

The taller a person and the more he is, the more heat his body gives off into the environment. Accordingly, the basal metabolic rate for such a person is higher.

Body structure

The more muscle and less fat a person has, the more energy he needs.

Physical activity

The more a person moves and plays sports, the faster fat is burned and muscle mass increases. As a result, the basic metabolism is accelerated.

Nutrition

A sharp decrease in calorie intake slows down the metabolism.

Endocrine system state

The less hormones are produced by the thyroid gland, pituitary gland and sex glands, the more the basal metabolism decreases.

Individual characteristics

All people require different amounts of energy to digest and assimilate food.

Body temperature

With an increase in body temperature, the body's energy costs increase.

Climatic conditions

In the middle lane and in the north, human metabolism occurs much faster (by 10–20%) than, for example, in the tropics.

How to calculate your base metabolism

Basic metabolism is an individual thing, but if there are no serious health problems, you can calculate it, albeit with a small error, using special formulas.

Basal Metabolism Formulas

Harris-Benedict formula

For men: 66.5 + (13.75 × weight (kg)) + (5.003 × height (cm)) - (6.775 × age)
For women: 655.1 + (9.563 × weight in kg)) + (1.85 × height in cm)) - (4.676 × age)

Muffin-Geor formula

For men: 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age + 5
For women: 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - 161

You can use either or both of these formulas. The results will be similar: plus or minus 50-100 calories.

Katch-McArdle Formula

This formula is considered the most accurate because it takes into account the structure of the body. To use it, you need to know your body fat percentage. Find out the body fat content in fitness centers.

To calculate the basal metabolic rate, you first need to find out the fat-free body mass. With a weight of 55 kg and a total amount of fat of 20 percent, this figure will be 44 (55-55 * 0.2). Then the result obtained must be multiplied by 21.6 and added to the resulting number 370.

GS \u003d 370 + (21.6 * fat-free mass).

Have you decided to go on a strict diet? Remember: the calorie content of foods eaten during the day should in no case be lower than the basal metabolic rate. Over time, getting rid of extra pounds, you can gradually reduce the calorie content of food without harming your health and figure.

How to calculate total calorie expenditure

To find out how many calories you spend during the day, you need to multiply the basal metabolic rate by the coefficient of physical activity.

Physical activity rates

• Sedentary lifestyle: coefficient 1.2.
• Training less than three times a week: coefficient 1.375
• Trainings up to five times a week: coefficient 1.55
• Trainings 6-7 times a week: coefficient 1.725
• Heavy physical work: coefficient 1.9.

If you don't want to manually calculate your calorie consumption, use the Calorie Calculator.

How to use the information received

In order to always be in good shape, it is enough to adhere to the daily calorie intake, calculated based on your basal metabolism and your level of activity.

To, it is important to create a sensible calorie deficit. This can be achieved by reducing the calorie intake of food or increasing the time and intensity of training.

For, again, increase the amount of calories you eat wisely. Remember: even the healthiest foods can be high in calories.

Each time we suffer - how many calories do we need to maintain our precious weight? Now you can use our calorie counting.

BX

Basal metabolism is the minimum energy expenditure necessary to maintain the life of the body in a state of complete rest, with the exclusion of all internal and external influences, 12 hours after eating.

In this state, the body spends energy on chemical processes that never stop in it. Mechanical work, which is continuously performed by the heart, respiratory muscles, intestines, blood vessels, glandular secretory apparatus and other organs. Muscle tone, that is, muscle tension, has a significant effect on the basal metabolism. Basal metabolism is expressed in the amount of energy in kilocalories (kcal) or kilojoules (kJ), allocated by the whole body (or 1 kilogram of its mass) per unit of time (minute, hour or day).

The basic metabolic rate of an adult is approximately 1 kcal per 1 kg of body weight in 1 hour. Basal metabolic rate depends on age, height, body weight, gender and many other factors. Basal metabolism as a generalized indicator of the intensity of redox processes depends on the state of internal organs and various external influences on the body. It can change with insufficient and excess nutrition, increased or decreased physical activity, exposure to climatic factors, dysfunction of the endocrine glands, in diseases accompanied by febrile conditions, and for many other reasons. The basic metabolism of the same person on different days can vary by about 10%.

The basal metabolic rate in adults every 10 years decreases by 7-10% and by old age reaches the minimum values \u200b\u200bfor a given organism. In old age, the activity of cells decreases, metabolism slows down, muscle tone decreases, which affects the level of basic metabolism. A decrease in the basal metabolic rate in old age is also affected by a decrease in the mass of the liver, brain, heart and kidneys - the organs in which metabolism and, accordingly, energy expenditure occur most intensively.

Basic metabolism is a consequence of the incessant work of all the cells that make up the body. Therefore, with an increase in body weight, the basal metabolic rate also increases, although this dependence is not direct: not only body weight, but also its composition affects the basal metabolism.

Metabolism occurs most intensively in the brain tissue, muscles and organs of the abdominal cavity. Energy expenditures for maintaining vital functions in "energy-intensive" organs are much higher than, for example, in adipose tissue or bones, where the metabolism is very slow. The size of individual organs, the development of the skeletal and muscular systems, the degree of body fat are purely individual indicators, and they all affect the basal metabolism.

Muscle tissue plays a special role in this process, the degree of development of which differs markedly in different people. Skeletal muscles consume about a quarter of the energy that the body spends on basic metabolism. People with well-developed muscles, even in absolute rest, require significantly more energy. A clear connection has been established between the development of muscle tissue and basic metabolism: with the same weight and height, a lean and muscular person spends 10-15% more energy on basic metabolism than a full and loose "non-athlete".

The intensity of metabolism and energy in adipose tissue is 3 times lower than in the rest of the body's cell mass. Each gram of adipose tissue "burns" 25-30% less energy than the "average" gram of the so-called lean mass spends during the same time. Energy expenditure per kilogram of weight with obesity II degree is 20-25% less than that of healthy people, and with obesity of the III degree - by 30%. Therefore, with obesity, the total basal metabolic rate increases much more slowly than body weight.

Metabolic processes in women are less intense than in men. With the same height, women have less body weight, muscular system is less developed, and adipose tissue is stronger. All this leads to the fact that the basal metabolic rate per kilogram of body weight in women is less than in men. Accordingly, a woman needs less energy to maintain basic metabolism than a man of the same weight. Normally, these differences are 5-6%.

Basal metabolic rate depends on a person's dietary intake. Prolonged dietary restriction or excessive food intake significantly affects the basal metabolic rate.

When nutrition is limited, the basal metabolism decreases. At the same time, body weight can remain unchanged or decrease - depending on individual characteristics and the quantity and quality of food intake. A decrease in basal metabolism by 30-35% is accompanied by a pronounced manifestation of elementary dystrophy. With complete starvation or severe malnutrition, the basal metabolism decreases not only due to a decrease in its intensity in the muscles, but also due to a decrease in volume muscle mass.

Excessive food intake can lead to both an increase and a decrease in basal metabolism. A decrease in metabolism is explained by the accumulation of inactive adipose tissue in the body, and an increase is explained by an increased load on internal organsassociated with overweight.

The basic metabolism also depends on the quality of food, those. from a balanced diet. With excessive and predominantly protein nutrition, the basal metabolism increases, and with carbohydrate, on the contrary, it decreases.

The hard work of the muscles helps to increase the basal metabolism. The intensity and duration of such an increase are proportional to the severity of the previous work: after an intense muscular load, the basal metabolism increases by 5-10%. In well-trained athletes, the basal metabolic rate increases slightly after training, while in untrained people, muscle loads increase the basal metabolic rate much more.

Systematic muscle work causes a significant and persistent increase in basal metabolism. For example, if you do exercises every morning, after a year the basal metabolic rate per kilogram of body weight will increase by 40%. Physical inactivity leads to a decrease in basal metabolism.

In healthy people, basal metabolism largely depends on the individual characteristics of the thyroid gland. A significant role in the regulation of oxidative processes belongs to the pituitary gland, adrenal glands and gonads. An increase in their activity enhances basal metabolism.

There are also data on conditioned reflex changes in metabolism. The upcoming hard work, even before its execution, may cause an increase in basal metabolic rate, and sometimes even more clearly than the actual work.

You can use the calorie calculator to calculate your individual metabolic rate and daily calorie intake based on your physical activity. Please note that this calculator is for women and provides approximate metabolic rate and calorie calculations. But the calorie counter is very convenient to use and does not require special knowledge and skills.

Basic metabolism. The amount is determined by a combination of genetic (internal) and external factors.

1. Age: With age, basic metabolism slows down. From the age of 20 every ten years this figure decreases by about 2%.
2. Human gender: The intensity of the basal metabolism in men is on average 1 kcal / kg / h, that is, 1700 kcal for a man weighing 70 kg are spent on the basal metabolism per day. For women, this value is 10% less. Men have more muscle mass and less body fat. This means that they have a higher basal metabolic rate.
3. Body mass: The more weight, the more BMI.
4. Height to Weight Ratio (Body Surface Area): The more total area the surface of the body, the higher the base metabolism. Energy costs of a warm-blooded organism ( Rubner's surface law) are proportional to the area of \u200b\u200bthe body surface (in warm-blooded organisms with different body sizes, the same amount of heat is dissipated from 1 m2 of surface).
5. Body structure: The intensity of basic metabolism in various organs and tissues is not the same. As the energy consumption at rest decreases, they can be arranged in this order: internal organs-muscles-adipose tissue. Muscle mass is more active than fat mass and requires more energy to maintain itself.
6. Genetics. Diet. Body temperature. Outside temperature. Exercises. Hormones. ……

Approximate energy consumption in organs and tissues. Basal metabolic rate (BOO) or Basic metabolism (BOV).

• The liver consumes 27% of the metabolic energy;
• Brain - 19%;
• Muscles - 18%;
• Kidneys - 10%;
• Heart - 7%;
• The rest of the organs and tissues - 19%.

Harris-Benedict formula:

• For men: 66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age)
• For women: 655.1 + (9.563 X weight in kg) + (1.85 X height in cm) - (4.676 X age)

Muffin-Geor formula:

• For men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5
• For women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161

To calculate your basal metabolic rate, enter your data into our online calculator and click on the “Calculate value” button.

Basic metabolism calculator online

The main metabolism includes all the processes of the human body that support its vital activity. You need to know the baseline in order not to gain weight, and in some cases, productively get rid of extra pounds. Basal metabolic rate is an important indicator, which, if carefully monitored and maintained at an acceptable level, can remain in perfect shape, feel great, and avoid the development of a number of diseases associated with disrupted work of the digestive and endocrine systems.

What is Basal Metabolism

This common term is often used not only in modern medicine, but also in dietetics, sports, and bodybuilding. The level of basic metabolism is the individual expenditure of energy for the natural needs of the human body. In this case, we are talking about such physiological processes:

• synthesis of basic hormones and enzymes;
• providing basic cognitive function;
• digestion of food;
• normal functioning of the immune system;
• good rest (sleep);
• local immunity support;
• ensuring respiratory function;
• maintaining the balance of anabolic and catabolic processes;
• transfer of valuable energy elements with blood flow;
• ensuring constant temperature;
• maintaining normal brain functions;
• regeneration of damaged cells, tissues;
• breakdown of useful microelements to the simplest amino acids;
• maintaining the natural process of blood circulation.

The extensive list of physiological characteristics of the body does not end there. For example, in the sleep stage, all life processes slow down significantly, while the synthesis of building elements continues, a natural breakdown of glycogen into glucose occurs. To maintain these functions, you need a regular intake of calories, which a person draws from the daily diet.

When creating a daily menu in order to lose weight productively or to increase muscle mass, it is important to understand that basal metabolism cannot be a constant value. A number of processes take place in the body, including pathological ones, which provoke a significant deviation from the norm, according to the gender and age category of each person. For example, in order to calculate the acceptable minimum, it is important to adhere to the following recommendations, established mainly by experience:

• provide emotional balance;
• be in a state of wakefulness;
• stay horizontal;
• measured to spend in the morning, when the body is as rested as possible;
• be hungry (the calculation must be carried out on an empty stomach);
• ensure the air temperature is at least 20 degrees.

Even with a slight deviation from the rules established above, the result obtained is not reliable, informative. It should not be used as a basis for determining the optimal daily calorie intake for productive weight loss, drying or muscle gain. The information is valuable for professional athletes and beginners, ordinary people.

What is regulated

Basal (general) metabolism is a dynamic system, that is, the distributed energy is directly affected by external and internal factors of the body. There are known permissible limits at which a person feels satisfactory, looks good, there are no complaints about the work of the digestive system. The amount of energy expended is regulated by such factors:

1. The level of hormones in the blood.For example, in diabetics, the general metabolism differs in speed and cost from the average metabolic rate, which is important to consider when compiling a daily menu.
2. Metabolic rate.It is determined by the ratio of the general mobility of a person to the presence of an excess of internal energy. With an active lifestyle, the basal metabolism is much faster, which is important for keeping yourself in shape.
3. Oxygen level.With a large volume of oxygen, the rate of excretion from the body increases, increasing the energy expenditure of basic metabolism.

How to calculate your base metabolism

Basal metabolism is calculated taking into account dynamic stress. For example, if a person starts to exercise regularly, metabolism is noticeably accelerated. As a result, some of the internal systems of the body fail and adapt to new working conditions, so to speak. This is a temporary phenomenon until their work is normalized again. Therefore, the calculation of the required indicator is a conditional concept, it is adjusted by the following factors:

• individual metabolic rate;
• outside temperature;
• the ratio of deep and subcutaneous fat;
• genetic factors;
• features of the body constitution;
• physical and emotional activity;
• the work of the endocrine glands (endocrine system);
• the presence of a glycogen depot.

It is important to know the calculation basal level metabolism, that individually determine the calorie content of food, taking into account all internal processes that require energy. Such information is especially relevant if you want to lose weight or normalize the work of the digestive system. Correction of nutrition is half the success on the way to productive weight loss, and you need to start by calculating the metabolic rate in each case individually.

Base metabolism calculator

Choosing a diet, a woman and a man strive to melt subcutaneous fat, to model a flawless figure. It is important to know how you can speed up, not slow down your metabolism. This will help to quickly get the desired effect of correcting excess weight, to ensure the correct and complete restoration of the organic resource. Metabolism depends on age, the amount of incoming proteins, fats and carbohydrates. Intense training plays an important role. So that the desire to lose weight does not lead to exhaustion and does not damage health, it is important to learn how to calculate the basal metabolism.

Muffin Geor's Formula

In 2005, the American Muffin Geor proposed a similar calculation of the basal metabolism, and proved the information obtained in a clinical way. Before calculating the base metabolic index using this formula, it is important to understand that the result will not be perfect, but close to the standard. The American Dietetic Association considers the proposed formula to be the most optimal for calculation. So:

• for women: BM \u003d 9.99 x real weight (kg) + 6.25 x height (cm) - 4.92 x age - 161;
• for men: BM \u003d 9.99 x real weight (kg) + 6.25 x height (cm) - 4.92 x age + 5.

Ketch-Makardla Formula

In a professional athlete, the basal metabolic rate is an order of magnitude higher than in an overweight person with the same body weight. This is explained by the fact that muscles consume more energy than subcutaneous fat. Based on this conclusion, an equally reliable formula was identified for the accurate calculation of basal metabolism. In this case, the degree of obesity is taken into account, but the sex and age of the person are neglected. The basic formula for the calculation is presented below:

• basal metabolism \u003d 370 + (21.6 x LBM);
• LBM \u003d (weight (kg) x (100 -% fat)) / 100.

Estimated Daily Basal Metabolism by Age Group and Gender

On the world wide web you can find thematic sites with online calculatorsthat carry out detailed calculations within a few seconds are highly reliable. In addition, there is useful informationwhat factors can slow down the basic metabolism are detrimental to health and an impeccable figure. It:

• lack of water, nutrients, vitamins, energy;
• decreased physical activity, progressive physical inactivity;
• unbalanced diet, violation of the regime;
• chronic stress, emotional instability;
• genetic factors (not amenable to successful correction);
• dysfunction of the endocrine system, thyroid function.

The slow metabolism in the male and female body must be stimulated. First, you need to make a calculation using one of the selected formulas in order to identify the existing problem. In order for the burning of subcutaneous fat to be as productive as possible, and it was possible to increase efficiency, after taking the measurement, it is important to compare the obtained value with the reference and, if deviated, eliminate the influence of all provoking factors. The limits of the norm, according to the age category and gender, are presented below:

It is necessary to make some clarifications and clarifications in the above table values. For example, mt is body weight (kg), P is height (cm), and a figure without units of measurement represents a free coefficient that is individual for each age category of people. An accurate measurement of weight and height can be done at any free time, but preferably in the morning, on an empty stomach (it is important to experience severe hunger), in a state of complete rest, emotional balance. Only in this case, the resulting value will be as informative and reliable as possible, it will help you choose a diet, physical activity.

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