Metabolic Rate
Definition
The speed at which your body burns calories for energy, encompassing basal metabolic rate plus the energy used for activity and digestion.
Metabolic rate refers to the total rate at which your body expends energy. It has three components: basal metabolic rate (60-75% of total), the thermic effect of food (about 10%), and physical activity (15-30%). Together, these determine your Total Daily Energy Expenditure.
Several factors influence metabolic rate: body composition (more muscle equals higher metabolism), age (metabolism slows approximately 1-2% per decade after 20), sex (men typically have higher metabolic rates), genetics, hormonal status, and environmental factors like temperature.
Contrasting popular belief, crash dieting significantly reduces metabolic rate through adaptive thermogenesis, making further weight loss harder and weight regain more likely. Sustainable approaches to maintaining a healthy metabolic rate include regular strength training, adequate protein intake, quality sleep, stress management, and avoiding extreme calorie restriction.
Related Calculators
Related Terms
BMR (Basal Metabolic Rate)
healthThe number of calories your body needs to perform basic life-sustaining functions at complete rest, such as breathing, circulation, and cell production.
RMR (Resting Metabolic Rate)
healthThe number of calories your body burns while at rest in a non-fasting state, similar to but slightly higher than BMR.
TDEE (Total Daily Energy Expenditure)
healthThe total number of calories your body burns in a day, combining basal metabolic rate, physical activity, and the thermic effect of food.
Lean Body Mass (LBM)
healthThe total weight of your body minus all fat weight, including muscles, bones, organs, water, and other non-fat tissues.
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