The basic metabolism corresponds to the minimum energy that the body needs to ensure its vital functions. Or the maximum number of calories to eat per day. Here’s how to calculate it.
To keep the line, to be in shape, to lose weight or when you do a lot of sport, it can be interesting to know your calorie needs that is to say the amount of energy of which the body needs to function well. It varies in the man and the womenaccording to size and the weight. Explanations.
THE basal metabolic rate or basal metabolism matches to the minimum energy that the body needs to perform its daily vital functions (feeding the heart and the brain, ensuring digestion, respiration, and maintaining an optimal temperature). In other words, it is the energy expenditure of the body at rest. This energy requirement is calculated over a day. The basal metabolic rate is specific to each individual and varies according to several criteria, including sex, height, weight, muscle mass and physical activity. Men necessarily have a higher basal metabolic rate than women since they have more muscles.
How to calculate your basal metabolic rate?
There are different formulas for calculating basal metabolic rate. The best known being that of Harris and Benedictrecalculated by Roza and Shizgal in 1994 (P indicates “weight”, T “height” and A “age”) :
- for a woman : (9.740 x D) + (172.9 x T) – (4.737 x A) + 667.051
- for a man : (13.707 x D) + (492.3 x T) – (6.673 x A) + 77.607
Take the example of a 33-year-old woman, who is 1.68m tall and weighs 57 kg : MB = (9.740 x 57) + (172.9 x 1.68) – (4.737 x33) + 667.051 = 1356.382. So she needs 1356.382 calories per day so that his body can carry out its vital functions. “This is the classic formula used to calculate basal metabolic rate. There is also the bio impedance balance which calculates automatically according to the age and size of the individual. Basal metabolic rate is really the minimum energy we need for essential functions when we’re not moving at all. In general, we add between 400 and 800 more calories to determine the number of calories needed daily to provide the energy needed for the day and maintain weight, depending on how each person moves, plays sports”comments Charlotte Debeugny.
What is a woman’s basal metabolic rate?
“The typical woman is 1.65m tallshe is quite active, and perhaps does two to three workouts per week. His basal metabolic rate is 1,400 calories. We add 600 calories to move around in daily life, so she needs 2000 calories/day to maintain weight. A really sedentary person, who does not move at all, does not need more than 1400 calories/day“, indicates the nutritionist.
“You don’t have to exercise to hope to burn calories and eat more afterwards”
What is a man’s basal metabolic rate?
“A man’s basal metabolic rate is 1700-1800 calories/day. Add 600-700 calories depending on how you move around on a daily basis and physical activity. On average, an active man therefore needs 2500 calories/day. They need more than women because in general they have more muscle mass. Of course, there are days when you are more active than others but it is an average, there is no need to do the calculation every day”explains the specialist.
What is the basal metabolism of an athlete?
“Everyone thinks you have to eat more when you exercise, it’s not true“, nuance Charlotte Debeugny. People tend to overestimate the number of calories they need, but it is not necessary to increase your rations when you do two to three hours of sport per week. “The only times an athlete should eat more is when he performs more than 2 hours of sport per day, each day in which case he can add between 200 and 300 calories per day, but it is not an exact science. In other words, playing sports is good for your morale and your health, but you shouldn’t do it to hope to burn calories and eat more afterwards“, she continues.
To lose 500g, you have to eat 500 fewer calories per day.
What is the basal metabolism of a teenager?
A teenage boy needs around 3000 calories a day and a girl 2500 calories a day. Again, it depends on size, and physical activity. The bigger and more active we are, the more energy we need.
What is the basal metabolic rate of a pregnant woman?
“During pregnancy, you don’t really need to eat much. In general, in the first trimester we need to eat quality for two, but not quantity. In the second trimester, you may need 200 more calories/day and in the third trimester, an additional 500 calories/day. The basal metabolic rate of a pregnant woman is therefore 1700-1800 calories/day“details the nutritionist.
How many fewer calories to lose weight?
To lose 500 grams in a week, it is necessary to eat 500 fewer calories on average per day. By eating only 1000 calories/day, we lose 1000 grams, or 1kg, after one week, i.e. between 2 and 3kg per month. But there still, it is not an exact science, all depends on the activity of each one.
Thanks to Charlotte Debeugny, nutritionist in Paris