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How to calculate your resting metabolic rate?

By Edited Nov 8, 2016 0 0

Everyone has a metabolism which is the process which our bodies use to burn calories. The faster your metabolism is, the more quickly calories are burned and the more weight you will lose. The slower your metabolism is, the slower your body burns calories and you may gain weight. As you age, your metabolism may slow down and cause you to gain weight. There are things you can do to lessen this effect and help maintain your weight throughout your life.

There are three pieces to each metabolism. The first is your resting metabolic rate. This helps calculate the number of calories your body burns without any activity. You could eat this number of calories each day and not gain a pound even if you did not move or have any activity all day. The second piece is the thermic effect of food. Some foods may actually help speed up your metabolism such as foods containing caffeine or foods that are particularly spicy. The third piece is physical activity. As you increase your physical activity and build muscle mass, your metabolism also speeds up and helps your body burn more calories each day.

Your resting metabolic rate typically accounts for about 60 to 70 percent of your total daily calorie burning. For an average woman who is about 140 lbs, this would be approximately 1400 calories burned via the resting metabolic rate. The resting metabolic rate is largely determined by your lean muscle mass. If you work to increase your lean muscle, your resting metabolic rate will naturally be increased and will help you burn more calories and lose weight to reach your goal. Women typically have more body fat than men do and therefore have metabolic rates that are up to 10 percent lower than a man of a similar height and weight. You may have noticed that men are able to lose weight more quickly and eat more calories than women, this is caused by this difference in muscle and body fat.

As we age, our resting metabolic rate also decreases up to three percent each decade after we turn thirty. This is a result of the loss of muscle mass as you age. There are ways to limit the effects of metabolic rate decreases as you age. It is important to participate in regular strength training exercises. As you increase your lean muscle mass through regular strength training exercises, you resting metabolic rate will also increase. As you age, you will be able to maintain your metabolic rate and maintain your weight.

Before you begin any exercise, you should have a check up from a doctor. He or she will be able to evaluate your overall health so you do not exert yourself too much and injure yourself. When you are ready to begin your strength training, you may want to enlist assistance from certified personal trainer. They can help find the best routine for your physical condition, age and goals. You will be amazed by the progress and will feel healthier and have more energy.
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