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What is the metabolic rate? That’s all you need to know – HealthifyMe

Written by hana

Your metabolic rate is the number of calories you burn as your body performs essential life-sustaining functions, which makes up about 60% to 70% of the calories you burn or expend.

Your metabolic rate depends on several factors, including your age, gender, weight, height, environmental temperature, diet, and exercise habits. A healthy metabolic rate supports weight management, and most importantly, it leads to overall wellness.

The total energy expenditure associated with your metabolic rate consists of three main components.

basal metabolic rate (BMR)

The basal metabolic rate (BMR) is the number of calories burned at rest. It includes the energy your body uses to keep all of its systems functioning properly, including breathing, circulation, hormone regulation, and cell production.

The body’s basal metabolic rate (BMR), which is about 50% to 80% of your daily energy intake, determines your largest daily energy expenditure. Your metabolic rate can be slow or fast, depending on your BMR.

Thermic effect of food (thermogenesis)

The body uses energy to absorb, distribute and store nutrients from your meals and drinks.

As a result, your metabolic rate increases after eating, rising rapidly after you start eating and peaking two to three hours later. Depending on the amount of foods consumed, this increase in metabolic rate may be anywhere from 2% to 30%.

Energy used during physical activity

Your metabolic rate also depends on how many calories you consume per day for physical activity. Exercise can be as simple as playing sports, doing daily chores, or playing with the dog.

However, this component accounts for 20% of our daily energy use, assuming the person is generally active and engages in 30-45 minutes of moderate intensity exercise per day.

HealthifyMe note

The total output of the metabolic rate is BMR + lifestyle and food + exercise. The thermic effect of food, or the metabolic effect of food, contributes about 2%-30% of the daily metabolic rate. About 50% to 80% of the metabolic rate is the basal metabolic rate, which affects the overall metabolism and basic body functions.


Although both BMR and BMR estimate the number of calories a person burns at rest, there are slight differences between the two rates. This distinction is particularly useful for someone who wishes to maintain a certain body weight

basal metabolic rate (BMR)

The basal metabolic rate, or BMR, calculates the minimum number of calories needed to support basic bodily functions. Age, sex, muscle mass, diet, environmental temperature, and physical activity are among the variables that affect basal metabolic rate and metabolism.

For an accurate estimate, the person must be observed in a clinical setting under well-supervised conditions. here they are:

  • Maintain a 12-hour fast before the test.
  • 6-8 hours of sleep before the test
  • The observation room should be in a low-light, controlled environment.
  • The test is in an inclined position

Lean mass, especially muscle mass, plays an important role in determining your BMR because lean mass requires a lot of energy to maintain. Your basal metabolic rate will also decrease due to any factor that reduces lean mass. Preserving lean muscle aids in weight loss and reduces the risk of injury during exercise.

resting metabolic rate (RMR)

The RMR calculates the number of calories a person consumes while at rest. This rate is often measured in the morning, after a full night’s restful sleep, but before eating or exercising.

People can get an estimate in a controlled atmosphere without having to fast or rest for a long time. The RMR may be less accurate than the BMR because the test requirements are less stringent for measuring RMR.

Many factors can affect your metabolism. A few of these include

muscle mass

Building and maintaining muscle requires more energy (calories) than fat. Muscular individuals often have faster metabolisms or higher metabolic rates that burn more calories.


As you age, you lose muscle, which slows your metabolism. Therefore, expect a gradual decrease in your metabolic rate with age. But you can follow resistance and strength training exercises to reduce muscle loss, which helps prevent a low metabolic rate.


Compared to women, men often have a higher metabolic rate. In general, the metabolic rate of women is 5-10% lower than that of men. This is because women naturally have less muscle mass and more body fat than men of a similar size.

Physical activity

Your body burns more calories when you exercise. Whether it’s walking or running after your baby or pet, or playing sports.


A study shows that drinking 500ml of water can increase your metabolic rate by 30% within 10 minutes and will reach its maximum after 30-40 minutes. On the other hand, without drinking enough water, your metabolism can slow down and lower your metabolic rate.

Tips to maintain your metabolism

Avoid skipping meals

If you restrict calories too much, your body begins to metabolize muscle for energy. Conversely, losing muscle mass slows your metabolism, which leads to a lower metabolic rate. Therefore, what, when and how you eat greatly affects your metabolic rate.

Playing sports

To increase muscle mass, engage in strength training or other weight-resistance activities. Regular exercise teaches your body to burn calories faster, even while you are resting.


Boost your metabolism with fresh fruits, vegetables, lean meats, healthy fats and carbohydrates. Avoid crash dieting, strict dieting or starvation. Instead, choose a well-balanced diet that suits your needs.


Good sleep helps keep your metabolism steady. Poor sleep patterns make it difficult for your body to use energy well. It can lead to food cravings and a slowed metabolism.


Metabolic rate greatly affects the quality of body functions. Several factors, such as age, muscle mass, and intensity of physical activity, may affect your metabolism’s ability to use calories as fuel.

Calculating your metabolic rate helps you determine how many calories you need to remove from your diet to lose or maintain weight. If you want to gain weight, calculate how many calories you should eat per day based on your BMR or BMR.

You can use HealthifyMe BMR Calculator to make the task easier and get more accurate results.

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