How is bmr affected

Proteins raise the BMR 20—30 per cent. Hot spicy foods for example, foods containing chilli, horseradish and mustard can have a significant thermic effect. Energy used during physical activity During strenuous or vigorous physical activity, our muscles may burn through as much as 3, kJ per hour. The energy expenditure of the muscles makes up only 20 per cent or so of total energy expenditure at rest, but during strenuous exercise, it may increase fold or more.

Metabolism and age-related weight gain Muscle tissue has a large appetite for kilojoules. The more muscle mass you have, the more kilojoules you will burn. People tend to put on fat as they age, partly because the body slowly loses muscle. It is not clear whether muscle loss is a result of the ageing process or because many people are less active as they age. However, it probably has more to do with becoming less active.

Research has shown that strength and resistance training can reduce or prevent this muscle loss. If you are over 40 years of age, have a pre-existing medical condition or have not exercised in some time, see your doctor before starting a new fitness program.

Hormonal disorders of metabolism Hormones help regulate our metabolism. Thyroid disorders include: Hypothyroidism underactive thyroid — the metabolism slows because the thyroid gland does not release enough hormones. Some of the symptoms of hypothyroidism include unusual weight gain, lethargy, depression and constipation.

Hyperthyroidism overactive thyroid — the gland releases larger quantities of hormones than necessary and speeds the metabolism. Some of the symptoms of hyperthyroidism include increased appetite, weight loss, nervousness and diarrhoea. Genetic disorders of metabolism Our genes are the blueprints for the proteins in our body, and our proteins are responsible for the digestion and metabolism of our food.

Some genetic disorders of metabolism include: Fructose intolerance — the inability to break down fructose, which is a type of sugar found in fruit, fruit juices, sugar for example, cane sugar , honey and certain vegetables.

Galactosaemia — the inability to convert the carbohydrate galactose into glucose. Galactose is not found by itself in nature.

It is produced when lactose is broken down by the digestive system into glucose and galactose. Sources of lactose include milk and milk products, such as yoghurt and cheese. Phenylketonuria PKU — the inability to convert the amino acid phenylalanine into tyrosine. High levels of phenylalanine in the blood can cause brain damage.

High-protein foods and those containing the artificial sweetener aspartame must be avoided. Give feedback about this page. Was this page helpful?

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This information could be helpful for a person who is trying to manage their weight. If a person is trying to lose weight, calculating their BMR or RMR could help them figure out how many calories to cut out each day. In some cases, this may mean consuming only enough calories to support essential life functions.

Alternatively, if a person wants to gain weight, they could use their BMR or RMR calculation to work out how many extra calories to consume each day. The total number of calories necessary to sustain basic life functions varies from person to person. The U. Dietary Guidelines for provides the following general guidelines on daily calorie intake for men and women:.

The guidelines indicate that as a person ages, their BMR will generally decrease. This means that they will require fewer calories than when they were younger. In general, a less active person will need fewer calories than a person who exercises regularly. Of these factors, the only two that a person can potentially change are their body composition and their weight.

To achieve this, a person can try the following:. BMR estimates the minimum calories a person needs in order to sustain their basic life functions during a state of rest. A person can only receive an accurate BMR estimate in a well-controlled clinical setting. RMR also estimates how many calories a person burns at rest. I agree to refrain from including any personally identifiable information or protected health information in the comment field.

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