{"id":13326,"date":"2024-07-03T00:00:03","date_gmt":"2024-07-03T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13326"},"modified":"2024-07-03T15:42:02","modified_gmt":"2024-07-03T15:42:02","slug":"how-to-identify-if-your-bmr-is-suitable-for-your-age","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/how-to-identify-if-your-bmr-is-suitable-for-your-age\/","title":{"rendered":"\u00bfC\u00d3MO IDENTIFICAR SI SU TMB ES ADECUADO PARA SU EDAD?"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:paragraph -->\n<p>Durante el transcurso del d\u00eda su cuerpo quema un cierto n\u00famero de calor\u00edas mientras realiza sus funciones b\u00e1sicas. La tasa metab\u00f3lica basal (TMB) calcula la cantidad b\u00e1sica de calor\u00edas que necesita para el d\u00eda. Esto es lo que debe saber sobre la TMB y c\u00f3mo puede usarla para mantenerse saludable incluso a medida que envejece.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Lo que usted debe saber:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>\u00bfQu\u00e9 es la tasa metab\u00f3lica basal (TMB)?<\/li><li>\u00bfC\u00f3mo afecta tu edad a tu TMB?<\/li><li>\u00bfC\u00f3mo calcular su BMR ideal?<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p><strong>\u00bfQu\u00e9 es la tasa metab\u00f3lica basal?<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>El cuerpo utiliza energ\u00eda s\u00f3lo para mantener \u00f3rganos como los pulmones, el coraz\u00f3n, los ri\u00f1ones, los intestinos, el sistema nervioso, el h\u00edgado, la piel y los m\u00fasculos. La tasa metab\u00f3lica basal (TMB) calcula las calor\u00edas que quema mientras:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>respiraci\u00f3n<\/strong>,<\/li><li>regulaci\u00f3n de la temperatura,<\/li><li>circulaci\u00f3n sangu\u00ednea<\/li><li>procesamiento de la nutrici\u00f3n<\/li><li>producci\u00f3n celular.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:image {\"id\":58931} -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/What-is-Basal-Metabolic-Rate.jpg\" alt=\"What is Basal Metabolic Rate\" class=\"wp-image-58931\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>BMR ayuda a determinar su gasto total de energ\u00eda diaria (TDEE), por lo tanto, puede ayudarle a calcular si usted est\u00e1 consumiendo un n\u00famero adecuado de calor\u00edas seg\u00fan su estilo de vida. De esta manera puede ser \u00fatil para controlar su consumo de calor\u00edas, especialmente si desea&nbsp;<strong>mantener su peso bajo control<\/strong>&nbsp;y construir masa muscular en su cuerpo.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>\u00bfC\u00f3mo afecta tu edad a tu TMB?<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Su metabolismo incluye todas las reacciones qu\u00edmicas necesarias para mantener su cuerpo en funcionamiento. Cuanto&nbsp;<strong>m\u00e1s r\u00e1pido sea su tasa de metabolismo,<\/strong>m\u00e1s calor\u00edas quema. A medida que envejece, la tasa metab\u00f3lica tiende a disminuir, lo que a su vez reduce su TMB.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Por ejemplo, un estudio calcul\u00f3 la TMB de tres grupos de personas: i) entre los 20 y los 34 a\u00f1os, ii) entre los 60 y los 74 a\u00f1os y iii) los mayores de 90 a\u00f1os. En comparaci\u00f3n con el grupo m\u00e1s joven, las personas de 60 a 74 a\u00f1os quemaron aproximadamente 122 calor\u00edas menos, mientras que las personas mayores de 90 a\u00f1os quemaron alrededor de 422 calor\u00edas menos.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":58932} -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/How-does-your-age-affect-your-BMR.jpg\" alt=\"How does your age affect your BMR\" class=\"wp-image-58932\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Estas son algunas de las razones por las que su edad afecta su TMB.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>Procesos metab\u00f3licos lentos<\/strong><\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Las mitocondrias generan energ\u00eda para sus c\u00e9lulas, mientras que las bombas de sodio-potasio generan impulsos nerviosos, as\u00ed como contracciones musculares y card\u00edacas. Ambos componentes se ralentizan a medida que envejece, lo que reduce progresivamente su tasa metab\u00f3lica.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>P\u00e9rdida muscular<\/strong><\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Un adulto promedio puede perder entre el 3-8% de la masa muscular cada d\u00e9cada despu\u00e9s de cumplir los 30 a\u00f1os. Esto puede deberse a una reducci\u00f3n en la actividad f\u00edsica, pero tambi\u00e9n porque la producci\u00f3n de hormonas de crecimiento, testosterona o estr\u00f3genos tambi\u00e9n disminuye.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>Actividad reducida<\/strong><\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>La cantidad de tiempo que permanece activo en ejercicios y otras actividades f\u00edsicas tiende a disminuir a medida que envejece. Esto significa que usted quema menos calor\u00edas durante el d\u00eda que conduce a un metabolismo m\u00e1s lento.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>\u00bfC\u00f3mo calcular su BMR ideal?<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":58933} -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/How-to-Calculate-your-ideal-BMR.jpg\" alt=\"How to Calculate your ideal BMR\" class=\"wp-image-58933\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Tradicionalmente, el rango normal de su TMB ideal estaba determinado por la edad y el g\u00e9nero. Aqu\u00ed est\u00e1 el desglose de &#8216;DuBois normal standards for BMR&#8217; seg\u00fan su grupo de edad:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:table -->\n<figure class=\"wp-block-table\"><table><tbody><tr><td>edad<\/td><td>Hombre (calor\u00edas por hora)<\/td><td>Mujer (calor\u00edas por hora)<\/td><\/tr><tr><td>20\u201329<\/td><td>39.5<\/td><td>37.0<\/td><\/tr><tr><td>30\u201339<\/td><td>39.5<\/td><td>36.5<\/td><\/tr><tr><td>40\u201349<\/td><td>38.5<\/td><td>36.5<\/td><\/tr><tr><td>50\u201359<\/td><td>37.5<\/td><td>35.0<\/td><\/tr><tr><td>60\u201369<\/td><td>36.5<\/td><td>34.0<\/td><\/tr><tr><td>70\u201379<\/td><td>35.5<\/td><td>33.0<\/td><\/tr><\/tbody><\/table><\/figure>\n<!-- \/wp:table -->\n\n<!-- wp:paragraph -->\n<p>Sin embargo, la f\u00f3rmula para la TMB ha evolucionado, y ahora incluye, la altura y el peso en el c\u00e1lculo tambi\u00e9n. Aqu\u00ed est\u00e1 la ecuaci\u00f3n revisada de Harris-Benedict para BMR:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Macho<\/strong>: 66,5 + (13,75 x peso en kgs) + (5,003 x alto en cms) \u2013 (6,775 x edad en a\u00f1os)<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Hembra<\/strong>: 655.1 + (9.563 x peso en kgs) + (1.850 x alto en cms) \u2013 (4.676 x edad en a\u00f1os)<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Puede usar esta f\u00f3rmula o simplemente usar nuestra&nbsp;<strong>calculadora de tasa metab\u00f3lica basal<\/strong>&nbsp;en la secci\u00f3n del panel de control de la aplicaci\u00f3n y encontrar su BMR ideal.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Despu\u00e9s de calcular la TMB en l\u00ednea, es posible que necesite ayuda para ajustar el requisito diario de calor\u00edas a su rutina actual.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Durante el transcurso del d\u00eda su cuerpo quema un cierto n\u00famero de calor\u00edas mientras realiza sus funciones b\u00e1sicas. La tasa 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