What is Basal Metabolic Rate (BMR)? 

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BMR is the minimum caloric requirement needed to sustain life in an individual at complete rest. Which means BMR determines, how much calorie should be your intake, so that you don't put on weight.  ( इसका अर्थ है कि बीएमआर निर्धारित करता है, कितनी कैलोरी खाने से आपका वजन नही बढेगा ..) Because the human body adapts to many things on an ongoing basis, this figure varies. Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature. 
Keep in mind the body will burn more calories due to the activities of daily living (i.e. walking, talking, eating/digestion), not to mention any physical activity or exercise that you may include.  




BMR is determined by a combination of several genetic and environmental factors:
  1. Genetics (some people are born with faster metabolisms and some with slower metabolisms)
  2. Gender (men have greater muscle mass and a lower body fat percentage, resulting in a higher basal metabolic rate than women)
  3. Age (BMR decreases with age, dropping 2% per decade after the age of 20 years)
  4. Weight (the heavier the weight, the higher the BMR)
  5. Body Surface Area (tall, thin people have higher BMR compared to a shorter person with the same weight)
  6. Body Fat Percentage (the lower your body fat percentage, the higher your BMR)
  7. Diet (restrictive low-calorie weight loss diets may cause your BMR to drop as much as 20%)
  8. Body Temperature (for every increase of 0.5 ºC in internal temperature of the body, BMR increases by 7%)
  9. External temperature (exposure to cold temperature causes an increase in the BMR, as will prolonged exposure to heat)
  10. Glands (thyroxin, the primary hormone that regulates BMR, speeds up the metabolic activity of the body. The more thyroxin produced, the higher the BMR)
    • Exercise (physical exercise helps raise BMR by building extra lean tissue)
Please look at the calorie sheet to know what food contains how much calorie. Plan your diet yourself. Eat as per your daily calorie requirements, 50+ - is OK . If someday you ate more , try to eat less next day to balance your calories.Remember, calorie intake directly impacts your weight, if you need to reduce take less calorie and vice versa.

Don't starve , eat healthy , drink at least 3 liters of water everyday, exercise and live peaceful and healthy life. 


Thanks ,
Tripti Tambe (Msc. Nutrition )

www.swasthlife.com
NIBM-Pune


Also check 

    BMI CALCULATOR  <-- To Know if you are Underweight,Overweight,Obese or Perfect -- >


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