How to calculate basal metabolism?
Basal metabolism is the amount of energy the body needs to perform its basic functions, such as breathing, maintaining body temperature and digesting. Calculating basal metabolism is important to determine the amount of calories we should consume daily to maintain our current weight or achieve our weight loss or gain goals.
What is basal metabolism?
Basal metabolism, also known as the basal metabolic rate (TMB), is the amount of calories the body needs to keep its basic functions at rest. These functions include breathing, blood circulation, hormone production, cell renewal and maintenance of body temperature.
Basal metabolism varies from person to person, depending on factors such as age, gender, height, weight and body composition. The greater the muscle mass, the greater the basal metabolism, because the muscles consume more energy at rest than fat.
How to calculate basal metabolism?
There are several formulas to calculate basal metabolism, the best known being the Harris Benedict formula. This formula takes into account sex, age, height and weight of the person.
Harris Benedict’s formula for men is:
mb = 66 + (13.75 x weight in kg) + (5 x height in cm) (6.75 x age in years)
Harris Benedict’s formula for women is:
mb = 655 + (9.56 x weight in kg) + (1.85 x height in cm) (4.68 x age in years)
After calculating basal metabolism, it is important to consider the person’s level of physical activity to determine the amount of calories they should consume daily. Multiply basal metabolism by the factor corresponding to the level of physical activity will result in the amount of calories needed to maintain the current weight.
Example of basal metabolism calculation:
Let’s suppose a 30 -year -old woman, 1.65m tall and 60kg, has a moderate level of physical activity. First, we calculate basal metabolism:
mb = 655 + (9.56 x 60) + (1.85 x 165) (4.68 x 30)
MB = 655 + 573.6 + 305.25 140.4
MB = 1393.45 calories
We then multiply basal metabolism by the factor corresponding to the level of physical activity. In the case of moderate physical activity, the factor is 1.55:
Calories required = 1393.45 x 1.55
Calories Necessary = 2156.79 calories
Therefore, to maintain the current weight, this woman would need to consume approximately 2156 calories per day.
Conclusion
Calculating basal metabolism is critical to determining the amount of calories we should consume daily. There are several formulas available, with the Harris Benedict formula being one of the most used. In addition, it is important to consider the level of physical activity to determine the amount of calories needed to maintain the current weight or achieve the desired goals.
Remember that these formulas are just estimates and each person is unique. Consulting a healthcare professional or nutritionist is always recommended to obtain a personalized assessment and suitable for their individual needs.