How to measure your basal metabolism
Basal metabolic rate (BMR) refers to the minimum energy consumed by the human body to maintain basic life activities in a resting state. Understanding your basal metabolism is very important to control your weight, develop a fitness plan, or adjust your diet. This article will introduce in detail how to measure basal metabolism, and provide hot health topics on the Internet in the past 10 days as a reference.
1. Measurement method of basal metabolism
There are three main methods for measuring basal metabolism:
| method | Description | Advantages and Disadvantages |
|---|---|---|
| formula calculation method | Calculate by substituting height, weight, age, gender and other data into the formula | Simple and convenient, but less accurate |
| instrumental measurement | Use a professional metabolic meter to measure | High accuracy, but requires specialized equipment |
| daily observation method | Record daily diet and estimated weight changes | It requires long-term persistence and the results are more reliable. |
2. Commonly used calculation formulas
The following are the two most commonly used formulas for calculating basal metabolism:
| Formula name | male formula | feminine formula |
|---|---|---|
| Harris-Benedict formula | BMR=66+(13.7×weight kg)+(5×height cm)-(6.8×age) | BMR=655+(9.6×weight kg)+(1.8×height cm)-(4.7×age) |
| Mifflin-St Jeor formula | BMR=(10×weight kg)+(6.25×height cm)-(5×age)+5 | BMR=(10×weight kg)+(6.25×height cm)-(5×age)-161 |
3. Factors affecting basal metabolism
Basal metabolism is affected by many factors. Understanding these factors can help you more accurately assess your metabolic level:
| factors | degree of influence | Remarks |
|---|---|---|
| age | high | Metabolism decreases with age |
| gender | high | Men are usually taller than women |
| weight | in | The greater the weight, the higher the metabolism |
| Muscle mass | high | Muscle tissue metabolism is active |
| hormone levels | in | If thyroid function is greatly affected |
4. Recent hot health topics
Combined with the hot content on the Internet in the past 10 days, the following are hot topics related to basal metabolism:
| topic | heat index | Main content |
|---|---|---|
| intermittent fasting | ★★★★★ | How to regulate metabolism through fasting |
| metabolic flexibility | ★★★★ | Improve body energy conversion efficiency |
| Gut flora and metabolism | ★★★ | Microbial effects on energy absorption |
| metabolic age test | ★★★ | Assess the actual metabolic state of the body |
5. Practical suggestions for improving basal metabolism
Based on the latest research and hot topics, we have summarized the following methods to improve basal metabolism:
1.Increase muscle mass: Increase muscle tissue through strength training. Muscle consumes more energy than fat.
2.Get enough sleep: Lack of sleep will reduce the metabolic rate. It is recommended to get 7-8 hours of high-quality sleep every day.
3.Proper protein supplementation: Protein food has a higher thermic effect and can increase energy consumption.
4.drink more water: Drinking appropriate amounts of water can temporarily increase metabolic rate, especially cold water.
5.Perform high-intensity interval training: HIIT training can continuously increase metabolic rate after exercise.
6. Common Misunderstandings
Regarding basal metabolism, there are some common misunderstandings that need to be paid attention to:
1.Misunderstanding 1: A low metabolic rate is definitely bad. In fact, metabolic rate should match an individual's activity level.
2.Misunderstanding 2: Dieting can improve metabolism. Long-term dieting will actually reduce basal metabolism.
3.Misunderstanding 3: Certain foods can significantly increase metabolism. The impact of a single food is limited and requires overall dietary adjustment.
4.Misunderstanding 4: Metabolism will definitely decrease significantly as you age. This process can be slowed down with exercise.
7. Professional measurement suggestions
For users who require precise data, it is recommended:
1. Go to a professional medical institution for metabolic measurement, the results will be more accurate.
2. Fast 12 hours before measurement, avoid strenuous exercise, and ensure adequate sleep.
3. Take the average of multiple measurements to avoid errors in a single measurement.
4. Combine with comprehensive analysis of body fat percentage and other indicators to obtain a more comprehensive metabolic assessment.
Through the above methods, you can understand your basal metabolic level more accurately and provide scientific basis for health management. Remember, metabolic rate is only one aspect of health, maintaining a balanced diet and regular exercise is the long-term solution.
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