Understanding BMR: What It Is and How to Increase It | XGYM (2024)

Understanding your Basal Metabolic Rate (BMR) can be a game-changer when it comes to weight management and overall health. BMR is a crucial component of your metabolism, yet many people are unaware of what it is, how it affects their body, and how they can influence it. Keep reading as we break down the basics of BMR and how you can increase it.

What is BMR?

Your basal metabolic rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions. These functions include breathing, circulation, cell production, and maintaining body temperature. Essentially, BMR represents the energy your body requires to sustain life, even when you’re not doing any physical activity.

Your BMR accounts for about 60-75% of your total daily energy expenditure, making it a significant factor in determining how many calories you burn each day. Factors such as age, gender, weight, height, and muscle mass influence your BMR. For instance, men generally have a higher BMR than women, and younger individuals tend to have a higher BMR than older adults.

Why is BMR Important?

Understanding your BMR is key to managing your weight and overall health. If you consume more calories than your BMR and physical activity level combined, your body stores the excess energy as fat, leading to weight gain. On the other end, if you consume fewer calories than you burn, your body will use stored fat for energy, resulting in weight loss.

By knowing your BMR, you can better tailor your diet and training routine to meet your health goals, whether that’s losing weight, gaining muscle, or maintaining your current physique.

How to Accurately Measure Your BMR

While there are various formulas and online calculators available to estimate your Basal Metabolic Rate (BMR), these methods often rely on generalised data and do not fully account for your body composition. For a more precise measurement, booking a DEXA (Dual-Energy X-ray Absorptiometry) scan is highly recommended.

A DEXA scan provides a detailed analysis of your body composition, including the percentage of lean muscle mass, fat mass, and bone density. Since muscle mass plays a significant role in determining your BMR, knowing your exact muscle mass can help you calculate your BMR more accurately.

Why Use a DEXA Scan?

– Precision: Unlike standard formulas that estimate body composition based on height, weight, and age, a DEXA scan gives you an exact breakdown of your muscle mass.

– Personalised Results: By knowing your exact muscle mass, you can better understand your metabolism and tailor your diet and exercise plan to meet your specific needs.

– Tracking Progress: Regular DEXA scans allow you to track changes in your body composition over time, giving you valuable insights into how your fitness regimen is affecting your metabolism.

Once you have your lean muscle mass data from a DEXA scan, you can use advanced calculators that factor in this precise information to determine your BMR more accurately.

Click here to book your DEXA Scan at XGYM Castle Hill today.

How to Increase Your BMR

While your BMR is influenced by factors you can’t control, like age and genetics, there are several ways you can increase it:

1. Build Muscle Mass:

Muscle tissue burns more calories than fat tissue, even at rest. With regular strength training, you can increase your muscle mass, which will, in turn, increase your BMR.

2. Eat Enough Protein:

Protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting protein. Consuming enough protein also helps preserve muscle mass, especially when you’re in a calorie deficit.

3. Stay Hydrated:

Water is essential for all bodily functions, including metabolism. Dehydration can slow down your metabolism, so make sure to drink plenty of water throughout the day.

4. Get Enough Sleep:

Poor sleep can disrupt your hormones, particularly those involved in hunger and metabolism. Aim for 7-9 hours of quality sleep each night to keep your metabolism functioning optimally.

Your Basal Metabolic Rate plays a big role in determining how many calories you burn each day and, how you manage your weight. While some factors affecting BMR are beyond your control, there are several strategies you can implement to increase it. By building muscle, eating enough protein, and getting quality sleep, into your exercise routine, you can give your metabolism the boost it needs.

Understanding and optimising your BMR is an empowering tool in your journey toward better health and fitness. By making small, consistent changes, you can achieve a more efficient metabolism and, in turn, reach your health goals more effectively.