Article 24: Weight Loss, Metabolism Decides – Basal Metabolic Rate Calculation and Influencing Factors

Weight loss is determined by metabolism.

In daily life, many people are very concerned about their figure, wondering when they can lose weight. However, they rarely pay attention to their metabolism. Some people diet to lose weight, artificially lowering their metabolic rate, which not only harms their health but also accelerates aging.

Healthy weight loss is essentially about maintaining cellular nutritional balance, or more simply, achieving a balance between the body's intake and expenditure. "Intake" refers to the intake of nutrients, including fats, sugars, minerals, vitamins, and so on; "expenditure" refers to metabolism.

To give a simple example, young people have a large appetite and get hungry quickly, but as they age, their appetite decreases significantly. Furthermore, someone who used to eat a lot but didn't gain weight may become increasingly obese as they age, even though they eat less. This is due to a weakened metabolism. When young, the basal metabolic rate is high, so even if you eat a lot, you quickly burn off the energy. As you age, the basal metabolic rate decreases, and the energy you ingest doesn't burn off, accumulating in your body and leading to gradual weight gain.

Let's talk about how to calculate basal metabolic rate (BMR).

Currently, there are five formulas that can be used to calculate basal metabolic rate, but when applied to Chinese individuals, all five calculations deviate from actual measurements. Among them, the Mifflin-St. Jeor formula has the smallest discrepancy with actual measurements.

Male BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5

Female BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161

A strict basal metabolic rate needs to be measured in a hospital, but ordinary people can estimate it using data such as weight and height for weight loss.

Besides the formula above, there is also a simpler algorithm:

Male BMR = weight (kg) × 24 (hours) × 1

BMR for women = weight (kg) × 24 (hours) × 0.9

The data is bound to have errors, so it is for reference only. These figures can help people trying to lose weight determine their minimum daily calorie intake: for every 7700 kcal increase or decrease, add or subtract 1 kilogram of food. This again proves that simply dieting can actually lower your metabolic rate. Therefore, when trying to lose weight, you should consume at least the calories required for your individual basal metabolic rate.

The values ​​you calculate are not static; basal metabolic rate and the energy your body uses for various activities are affected by many factors:

sports

Exercise has the greatest impact on energy expenditure. During intense exercise, the metabolic rate can be up to 20 times that of a resting state. Even after exercise stops, energy expenditure remains at a high level for a period of time. Generally speaking, the greater the muscle mass, the higher the metabolic rate per unit of body weight; the higher the fat mass, the lower the metabolic rate per unit of body weight. People who exercise regularly have strong muscles, are less susceptible to cold, and are energetic in everything they do, naturally burning more energy than those who don't exercise, and are less likely to gain weight.

age

A person's basal metabolic rate is higher when they are young, peaking between the ages of 18 and 25. Hormones that promote metabolic growth gradually decline after age 30, and by age 40, they have decreased by more than 10%. This is one reason why many people gain weight in middle age. Metabolic rate decreases with age, and this is more pronounced in women than men.

If a person has a good metabolism, they don't need to worry about obesity. Once the metabolism becomes poor, the total amount of energy consumed by some basic physiological functions, such as breathing and circulation, will also decrease. Even if you diet, it will not be easy to lose weight, and you are more likely to develop problems such as high blood sugar, high blood pressure, and high blood lipids.

Work

Jobs that require prolonged sitting or standing consume less energy, while moving around and carrying heavy loads increase energy expenditure. Therefore, people who do a lot of physical labor usually have a higher metabolic rate.

food

Starchy and sugary foods do not effectively increase the body's metabolic rate; only about 4% of the energy from these foods will boost metabolism. Fatty foods are not much better, with about 4% contributing to a metabolic boost. Protein, however, is different; it warms the body and increases the metabolic rate by 30%.

hormone

Some hormones affect metabolism, such as male hormones (androgens), thyroid hormones, and growth hormones. Androgens can increase the metabolic rate by 10% to 15%, which is why men are less prone to weight gain when they are young. As men age, their androgen levels decrease, making them more susceptible to weight gain. If a man has hypothyroidism, his metabolic rate can drop to as low as 50% of normal. Adolescents in their growth period can eat a lot without gaining weight because of the effects of growth hormone; their bodies require specific energy expenditure for growth.

fever

Fever can increase energy consumption by about 10%.

climate

Residents of tropical regions have a metabolic rate that is 10% to 20% lower than those of people in colder regions. In winter, we need to wear heavy clothing and maintain our body temperature, so we consume more energy.

sleep

The metabolic rate decreases by 10% to 15% during sleep, so staying in bed too long can easily lead to weight gain. 7 to 8 hours of sleep a day is enough.

Nutrition

When malnourished, the metabolic rate decreases by 20% to 30%. Malnourished people are often lethargic and tired, so how can they efficiently burn energy and break down fat? Therefore, never diet to lose weight. Even when dieting, try to maintain a balanced diet, otherwise you will easily rebound and it will be very difficult to maintain your weight.

disease

Many diseases cause a significant decrease in metabolic rate in their final stages, while others can cause a short-term increase in metabolic rate.

While the factors mentioned above can affect metabolism, most people can effectively boost their metabolism through adjustments. Remember these tips and incorporate them into your life to easily achieve health and beauty.

Add some spice to life

Chili peppers can temporarily boost the body's metabolic rate. Capsaicin in chili peppers can stimulate the body to secrete hormones such as adrenaline in a short period, accelerating metabolism and thus increasing the body's ability to burn fat. Therefore, it's okay to add chili peppers in moderation to lunch and dinner, but avoid making them too spicy to prevent harming the spleen and stomach. Also, avoid adding spicy food to breakfast.

Supplementing enzymes

Enzymes are essential elements for maintaining life activities. From breathing to moving your wrists, everything requires enzymes. Modern people consume too much fast food and processed food, leading to nutritional imbalances. In addition, factors such as high work pressure, insufficient sleep, irregular meals, smoking, and drinking alcohol deplete the body's enzymes through daily metabolism, resulting in a severe deficiency. Therefore, supplementing enzymes is an important way to maintain the body's functional balance.

Increase aerobic exercise

Increasing your exercise will definitely boost your metabolism. Regardless of the quality of your exercise, as long as you exercise, it will accelerate your metabolism, thus increasing your basal metabolic rate. Don't underestimate this small amount of exercise every day. Besides helping you burn calories, lose weight, promote digestion, and prevent constipation, its biggest benefit is that it delivers oxygen to all parts of your body. When organs receive more nutrients, their functions are strengthened, and some sub-health symptoms disappear. Therefore, no one has a reason not to exercise; exercise is a daily necessity. Lack of time, being too busy with work, etc., are all excuses! Daily walking is the best form of exercise. Try using your lunch break, your commute, or other times to exercise. Aerobic exercise doesn't necessarily mean sweating profusely; the key is to increase your metabolic rate.

Supplement with B vitamins

B vitamins are coenzymes that participate in the metabolism of proteins, carbohydrates, and fats, and are also essential substances for promoting human metabolism. Because B vitamins are water-soluble and not easily stored in the body, they are prone to deficiency. They play a significant role in promoting metabolism, providing energy, and protecting nerve tissue and cells.

Increase muscle training appropriately

As mentioned earlier, the more muscle tissue a person has, the more calories they burn, and the faster their metabolism. Unfortunately, as we age, our muscle mass gradually decreases, leading to a drop in our basal metabolic rate. Therefore, to maintain a healthy metabolic rate, it's essential to exercise regularly to increase muscle mass.