Basal metabolic rate bodybuilding how to#

By increasing the ratio of our lean mass to our fat mass with strength training.

Our basal metabolic rate is not always constant, to increase Therefore, the basal metabolic rate of a 25-year-old male, 1.80 meters long and 70 kg body weight, is 1.758 calories.

The formula for calculating male basal metabolic rate: 66.5 + (13.7 x weight(kg)) + (5 x height(cm)) – (6.7 x age) Calculating the Harris-Benedict Formulaįemale basal metabolic rate calculation formula: 655 + (9.6 x weight(kg)) + (1.8 x height(cm)) – (4.7 x age) Since it is expensive to learn basal metabolic rate in this way and it is not applied everywhere, formulas that calculate basal metabolic rate have been developed. These calculation methods do not fully reflect the correct values, we can only reach the exact value in the laboratory environment. However, the most used method Harris-BenedictCalculate with the formula. There are many methods for calculating basal metabolic rate. Thus, the program is planned according to the physical activity level of the person based on this value. Although this value differs according to the condition of the person, it gives us an average idea in the weight gain and loss processes of the person. The average basal metabolic rate of the individual varies between 1.500-2.500 calories. We usually calculate the basal metabolic rate before moving on to the nutrition program to determine the calories to be spent by individuals who want to lose weight and gain weight. In addition, BMR increases in cases of stress, anger, enthusiasm and hyperthyroidism. After heavy training: the muscles do not immediately go into a state of complete rest.For this reason, BMR increases in febrile diseases. In case of infection: BMR increases by 1% when body temperature rises by 7 degree.Menstruation cycle: Basal metabolic rate is fast just before menstruation but is lowest one week before ovulation.Diet composition: It has been observed that a diet rich in protein increases basal metabolism, but there are not enough studies.In sleep state: Basal metabolic rate was found to be 10% lower in the sleep state than in the awake state.In case of pregnancy: Basal metabolic rate increases.As the ratio of lean mass to fat mass of the body increases, BMR also increases. Body composition: Studies have also found a significant relationship between body components and BMR.Muscle mass needs more energy than fat mass. Because men have more muscle mass and less fat mass than women. Women have a lower metabolic rate than men. Because additional energy is required to make body tissues. Age and gender: Basal metabolism is fast during the growth period.

Basal metabolic rate bodybuilding how to#

3.1 How to Accelerate Basal Metabolism? Basal Metabolic Rate Depends On What?