{"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\/na\/how-to-identify-if-your-bmr-is-suitable-for-your-age\/","title":{"rendered":"How To Identify If Your BMR Is Suitable For Your Age?"},"content":{"rendered":"\n<p>During the course of the day your body burns a certain number of calories while performing its basic functions. The&nbsp;Basal Metabolic Rate&nbsp;(BMR) calculates the basic calorie amount you need for the day. Here\u2019s what you should know about BMR and how you can use it to stay healthy even as you grow older.&nbsp;<\/p>\n\n\n\n<p><strong>What You Should Know:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>What is Basal Metabolic Rate\u00a0(BMR)?<\/li><li>How does your age affect your BMR?<\/li><li>How to\u00a0Calculate your ideal BMR?\u00a0<\/li><\/ul>\n\n\n\n<p><strong>What is Basal Metabolic Rate?&nbsp;<\/strong><\/p>\n\n\n\n<p>The body uses energy only to maintain organs like the lungs, heart, kidneys, intestines, nervous system, liver, skin, and muscles. The Basal Metabolic Rate (BMR) calculates the calories you burn while:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>breathing<\/strong>,\u00a0<\/li><li>temperature regulation,\u00a0<\/li><li>blood circulation,\u00a0<\/li><li>nutrition processing\u00a0<\/li><li>cell production.\u00a0<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><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><\/div>\n\n\n\n<p>BMR helps determine your Total Daily Energy Expenditure (TDEE), therefore it can help you calculate if you are consuming an adequate number of calories as per your lifestyle. This way it can be useful to monitor your calorie consumption, especially if you want to\u00a0<strong>keep your weight in check<\/strong>\u00a0and build muscle mass in your body.\u00a0<\/p>\n\n\n\n<p><strong>How does your age affect your BMR?<\/strong><\/p>\n\n\n\n<p>Your metabolism includes all of the chemical reactions required to keep your body functioning. The\u00a0<strong>faster your metabolism rate<\/strong>, the more calories you burn. As you grow older the metabolic rate tends to drop, which in turn lowers your BMR.\u00a0<\/p>\n\n\n\n<p>For instance, one study&nbsp;calculated the BMR&nbsp;of three groups of people: i) between ages 20\u201334, ii) between the ages 60\u201374 and iii) ages over 90. Compared to the youngest group, people aged 60\u201374 burned roughly 122 fewer calories, while people over 90 burned around 422 fewer calories.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><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><\/div>\n\n\n\n<p>Here are some of the reasons your age affects your BMR.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Slow metabolic processes<\/strong><\/li><\/ul>\n\n\n\n<p>The mitochondria generate energy for your cells while the sodium-potassium pumps generate nerve impulses as well as muscle and heart contractions. Both of these components slow down as you grow older, which progressively reduces your metabolic rate.&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Muscle loss<\/strong><\/li><\/ul>\n\n\n\n<p>An average adult can lose anywhere between 3-8% of muscle mass every decade after turning 30. This can be due to a reduction in physical activity, but also because the production of growth hormones, testosterone or oestrogen also decreases.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Reduced activity&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<p>The amount of time you stay active in exercises and other physical activity tends to drop as you grow older. This means you burn fewer calories during the day which leads to a slower metabolism.&nbsp;<\/p>\n\n\n\n<p><strong>How to Calculate your ideal BMR?<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><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><\/div>\n\n\n\n<p>Traditionally the normal range of your ideal BMR was determined by age and gender. Here is the \u2018DuBois normal standards for BMR\u2019 breakdown according to your age bracket:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Age<\/td><td>Male (calories per hour)<\/td><td>Female (calories per hour)<\/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\n\n\n<p>However, the formula for BMR has evolved, and it now includes, height and weight in the calculation too. Here\u2019s the is the Revised Harris-Benedict Equation for BMR:&nbsp;<\/p>\n\n\n\n<p><strong>Male<\/strong>: 66.5 + (13.75 x weight in kgs) + (5.003 x heigh in cms) \u2013 (6.775 x age in years)<\/p>\n\n\n\n<p><strong>Female<\/strong>: 655.1 + (9.563 x weight in kgs) + (1.850 x heigh in cms) \u2013 (4.676 x age in years)<\/p>\n\n\n\n<p>You can use this formula or simply use our\u00a0<strong>basal metabolic rate calculator<\/strong> in app&#8217;s dashboard section\u00a0and find your ideal BMR.<\/p>\n\n\n\n<p>After you&nbsp;calculate BMR online, you might need help in adjusting the daily calorie requirement to your current routine.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>During the course of the day your body burns a certain number of calories while performing its basic functions. The&nbsp;Basal 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