Does your metabolism change as you age? Are there ways to improve your metabolism? Join us as we explore some of the questions you may have about your metabolism. Metabolism is the complex chemical process es your body uses for normal functioning and sustaining life, including breaking down food and drink to energy and building or repairing your body.
At any given time inside your body, thousands of chemical reactions are taking place to keep cells healthy, thriving and functioning. For your body to function normally, it requires essential nutrients, including energy kilojoules , that come from the food and drinks you consume.
The amount of energy your body burns at any given time is directly affected by your metabolism. There are two chemical processes that take place for metabolism to happen, catabolism and anabolism, which are regulated to remain in balance.
To put it simply:. If more kilojoules are consumed in a day than needed, the excess kilojoules is stored mostly as fat. Your metabolic rate refers to the rate that your body uses energy to function. For that matter, what is metabolism? Metabolism is the process your body uses to turn food and drink into energy. Metabolism is measured by determining how much oxygen your body consumes over a specific amount of time. Basal metabolic rate BMR is a measure of the calories needed to sustain basic body functions at rest, such as breathing, circulation and kidney function.
It does not include calories for heavy work or exercise. RMR can be determined by breathing into a device called an indirect calorimeter. Indirect calorimeters measure the oxygen you consume over eight to 10 minutes and tell you how many calories you need per day without heavy exercise or heavy work—such as 1, or 2, calories, for example. The numbers from the indirect calorimeters are used in nutrition counseling with clients, Danchi says.
Eating can actually increase your metabolism because of the thermal effect of food. In a 6-month study, people who performed strength training for 11 minutes per day, 3 days a week, experienced a 7. In contrast, not doing any strength training can cause your metabolic rate to decline, especially during weight loss and aging 32 , 36 , Engaging in lifestyle behaviors that slow down your metabolism can lead to weight gain over time. That said, many simple activities can boost your metabolism to help you lose weight and keep it off.
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You can calculate the basal metabolic rate using a mathematical formula. These two terms are very similar. Your resting metabolic rate should be an accurate estimate of your basal metabolic rate. Because the terms are similar, some fitness and weight loss experts use both terms to describe the same thing. But the term "resting metabolic rate" is more common. If you are looking to reach or maintain a healthy weight may find it helpful to calculate your BMR. You can either find the number using a formula designed by scientists, you can get it tested in a lab , or you can use an online calculator.
No method is perfectly accurate, but a lab test will probably give you the best estimate. Put your height, weight, and age into our online calculator to find your basal metabolic rate with the addition of daily activity. The calculator provides you with an estimate of the total number of calories you burn each day. Once you understand BMR and you get a good estimate of your number, you can use it to help you reach or maintain a healthy weight. First you can try to increase your basal metabolic rate, then you can increase the total number of calories you burn each day to help you reach your goal.
A combination of factors determines your basal metabolic rate. Genetic factors, age, gender and body composition all play a role. There's not much you can do to control genetics, age or gender. But you can change your body's fat to muscle ratio to boost your metabolism.
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