Basal metabolic rate is the amount of energy that a persons body burn while at complete rest. Basal metabolic rate is necesary to perform vital body functions, such as heartbeats and cellular process. Women has basal metabolic rates that are not the same number because of the influence of hormones on the basal metabolic rate, which can change based upon the life stages of the woman.
On average, women burn approximately 1,400 calorie per day while at rest, but their basal metabolic rate is lower than that of men due to the fact that they have less muscle mass. Because muscle mass require the body to burn more calories to maintain that muscle mass, the higher the muscle mass, the more higher the basal metabolic rate of that individual. Thus, increasing a womans muscle mass is one way to increase her basal metabolic rate.
What Affects a Woman’s Basal Metabolic Rate
An individual can calculate basal metabolic rate by using the Mifflin-St Jeor formula. The Mifflin-St Jeor formula require an individuals weight in kilograms, their height in centimeters, and their age to determine an individuals specific basal metabolic rate. For instance, a 35 year-old woman that weighs 65 kilogram and stands 165 centimeters in height has a basal metabolic rate of approximately 1,400 calories per day.
However, to determine an individuals total calories that they burn daily, a factor that represent their activity level must multiply their basal metabolic rate. For instance, if an individual is sedentary, they will multiply their basal metabolic rate by 1.2. However, if an individual is very active, they may multiply their basal metabolic rate by a factor of approximately 2.0.
Basal metabolic rate is influence by many hormones that women secrete. For instance, estrogen help to maintain lean tissue mass, which increases basal metabolic rate. Additionally, the hormone progesterone increase the bodys core temperature for a few days of the month, which increases the basal metabolic rate of the woman by as much as 150 calories.
Other hormones, like thyroid hormones help to regulate an individuals basal metabolic rate. However, high level of cortisol will lead to the body storing fat instead of burning energy. Conditions like PCOS result in insulin resistance, which slows the metabolic rate of those with the condition.
Additionally, as women enter menopause, their estrogen levels decreases. As the levels of estrogen decrease in the body, the basal metabolic rate decreases as well, since lean body mass decrease as a result of the decrease in estrogen levels. The menstrual cycle cause a fluctuation in the basal metabolic rate.
During the follicular phase of the cycle, the basal metabolic rate remain at a baseline level, making this phase an ideal time of the cycle to incorporate physical activity into ones routine. During ovulation, the basal metabolic rate increase slightly due to hormonal change in the body. During the luteal phase, the basal metabolic rate increases to the highest point of the cycle due to the increase in progesterone, which increase a womans body temperature.
Consequently, more calories is required during this phase of the cycle, and women typically experience increased hunger during this phase. Finally, during menstruation, a womans basal metabolic rate may dip slightly, indicating that she require more rest during this phase of her cycle. Age also play a role in how fast a persons metabolism rates.
Teenagers has high basal metabolic rates due to the activity of growth hormones in their bodies. As individuals age, their basal metabolic rate typically declines. The basal metabolic rate of a person in their 30s is typically lower than that of a woman in their 20s. The stage of pregnancy and breastfeeding require calories to be sourced from a womans diet.
After the age of 50, a womans basal metabolic rate may continue to decline as a result of menopause and the loss of muscle mass in the body. There are action that can be taken to increase a womans basal metabolic rate. Two of the best methods include incorporating strength training exercises into a womans routine and increasing the amount of protein that is consume in the diet.
Strength training allow women to build muscle, and each kilogram of muscle that a woman gains increase her basal metabolic rate by approximately 13 calories per day. Additionally, the thermic effect of protein cause the body to burn more calories digesting protein than other nutrient in the diet. Finally, drinking water can temporarily increase a womans metabolism, and getting enough sleep will regulate the hormone that control the metabolic rate of the woman.
Adjust the ratio of macronutrients according to your goals. However, do not consume fewer calories than your BMR for extended period of time. If your goal is to lose fat, increase your protein intake to help preserve your muscle.
If your goal is to gain muscle, increase your carbohydrate intake to provide your body with the fuel it need. If your goal is to maintain your weight, consume each macronutrient in equal amount. Use various application to track the food that you consume, wearable device to track your activity level, and cycle log to track your hormonal change.
By tracking these variable over time, an individual can gain an understanding of how their BMR changes in response to different habit and hormonal change.
