Those with high basal metabolism can easily achieve or maintain the low body fat body type that is respected by modern mainstream aesthetics. Although the calories required for survival are relatively high, in today's world of cheap food, they are negligible, and you can still enjoy the skill of being a foodie without getting fat. However, if famine occurs due to natural or man-made disasters, a high basal metabolic rate will easily affect life and health due to high consumption.

For those with low basal metabolism, it will be more difficult to stay in shape; even if you exercise and eat properly, you still need to put in a little more effort. But the ability to cope with hunger is stronger and the ability to survive is stronger.

1. The level of basal metabolism is affected by heredity, hormone secretion (partly inherited and partly acquired), living habits and environment (such as exercise or not, climate), age and other factors.

Basal metabolic rate (Basal

Metabolic

Rate, also referred to as BMR) refers to how much the body maintains life when a person is stationary. The minimum number of calories required is mainly used for breathing, heartbeat, blood circulation, oxygen transportation, gland secretion, kidney filtration and excretion, maintaining body temperature, muscle tone, cell function, etc. If a person's basal metabolic rate is 1,700 calories, then even if he sleeps all day and does not perform any other activities, he will consume 1,700 calories. In other words, as long as this person's total daily calorie intake does not exceed 1,700 calories, he will lose weight even if he is lying down.

In short, the basal metabolic rate is the number of calories you burn even if you lie down and do nothing every day.

2. Calculate basal metabolic rate

The general formula for calculating basal metabolism is as follows:

For men: basal metabolic rate = 66+(13.7×body weight kg)+ (5×Height in cm)-(6.8×Age)

Female: Basal metabolic rate=65+(9.6×Weight in kg)+(1.7×Height in cm)-(4.7×Age)

3. Methods to increase basal metabolic rate

Method 1. Enhance aerobic training

The advantage of aerobic exercise is that during and after exercise, oxygen will be released It can be brought into various parts of the body to effectively burn fat and also increase the body's metabolic rate. This process can last for several hours after exercise. If you don’t know how to start, you can refer to the aerobic consumption chart below to choose an exercise that suits you:

Method 2. Enhance strength training

The more muscle content in the human body, The more calories you burn, the faster your metabolism will be. But as we age, muscles gradually atrophy, leading to a decline in metabolism. Therefore, if you want to maintain a good metabolic rate, you must perform targeted strength training to increase muscle mass. For women with less muscle mass, weight training exercises such as lifting irons that can help increase muscle mass are particularly important, because increasing muscle content can increase metabolism.

People's basal metabolic rate will decrease significantly with age, so it is particularly necessary to increase BMR through exercise.

Reference link: Baidu Encyclopedia-Basal Metabolic Rate