Basal metabolic rate (BMR): Defining BMR as the number of calories the body needs to maintain basic functions at rest and its role in weight management.
Basal metabolic rate (BMR)
BMR stands for Basal Metabolic Rate, which refers to the number of calories that your body needs to maintain basic functions at rest. It represents the energy required for vital processes such as breathing, circulating blood, regulating body temperature, and supporting the functioning of organs.
BMR is only a starting point for estimating calorie needs
It’s important to note that BMR is only a starting point for estimating calorie needs. Physical activity, exercise, and other factors contribute to your overall energy expenditure. If you’re looking for more precise calorie recommendations, it’s advisable to consult with a registered dietitian or healthcare professional who can assess your specific needs and goals.
Several factors influence your BMR, including:
- Body composition: Lean muscle mass requires more energy to maintain than fat mass. Therefore, individuals with higher muscle mass tend to have a higher BMR.
- Age: BMR typically decreases with age, mainly due to a decrease in muscle mass and a decline in metabolic rate.
- Gender: Men generally have a higher BMR than women, primarily because they tend to have more muscle mass.
- Weight: Heavier individuals tend to have a higher BMR due to the increased energy required to support a larger body.
BMR plays a significant role in weight management. Understanding your BMR can help you determine your daily caloric needs and guide you in creating a calorie deficit or surplus for weight loss or weight gain, respectively.
To manage weight:
- Weight loss: If you want to lose weight, creating a calorie deficit is necessary. This means consuming fewer calories than your body needs, forcing it to use stored energy (fat) to meet the energy deficit. By understanding your BMR, you can estimate your daily calorie needs and design a calorie-controlled diet that promotes gradual and sustainable weight loss.
- Weight maintenance: If your goal is to maintain your weight, consuming the same number of calories as your estimated BMR will help you maintain energy balance. However, keep in mind that individual variations exist, and factors like physical activity level and overall lifestyle also impact calorie requirements.
- Weight gain: For individuals aiming to gain weight, creating a calorie surplus is required. This involves consuming more calories than your BMR to provide excess energy that can be stored as body weight, preferably in the form of muscle mass through strength training exercises.
It’s essential to approach weight management holistically, considering factors such as nutrient quality, meal timing, portion control, and overall dietary balance to support overall health and well-being.
Little take away
This grilled chicken salad provides approximately 262 calories, making it a healthy and satisfying option that fits within a daily calorie goal.
Grilled Chicken Salad
Recipe:
- 4 ounces (113 grams) of grilled chicken breast (184 calories)
- 2 cups (60 grams) of mixed salad greens (10 calories)
- 1/2 cup (75 grams) of cherry tomatoes, halved (13 calories)
- 1/4 cup (37 grams) of cucumber, sliced (4 calories)
- 1/4 cup (15 grams) of red onion, thinly sliced (8 calories)
- 1 tablespoon (15 ml) of balsamic vinaigrette dressing (43 calories)
Instructions:
- Season the chicken breast with salt, pepper, and any desired spices. Grill it until cooked through.
- Let the chicken breast cool slightly, then slice it into thin strips.
- In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber, and red onion.
- Add the sliced grilled chicken to the salad.
- Drizzle the balsamic vinaigrette dressing over the salad.
- Toss the salad gently until all the ingredients are well combined.
- Serve and enjoy!
