Ever wondered how much energy your body needs just to function? Your Basal Metabolic Rate (BMR) is the foundation of your metabolism—the energy required to keep you alive, even at complete rest. It powers essential processes like breathing, circulation, and cell production.
If you’ve ever felt frustrated by changes in your energy levels, weight, or performance, understanding your metabolism can help. Let’s break down what influences BMR and how you can support your body’s needs.
What BMR Doesn’t Include
BMR does not account for any additional activities, such as:
- Walking, playing with your kids, or chasing after your dog
- Climbing stairs or doing household chores like hanging out washing
- Exercising, whether it’s running, cycling, lifting weights, or circuit training
These activities are all part of your Total Daily Energy Expenditure (TDEE), which includes BMR along with the energy used for movement and digestion.
How is BMR Measured?
BMR can be measured accurately through gas analysis, which calculates oxygen consumption and carbon dioxide production. However, for most people, a close estimate can be determined using factors like age, gender, height, and weight.
Hint: Your BMR is likely much higher than the calorie allowances touted by extreme diets, detoxes, or trendy “lifestyle programs” suggesting 1,000–1,200 calories per day.
What Happens When You Eat Below Your BMR?
Eating consistently below your BMR can trigger metabolic adaptation, where your body makes adjustments to protect its core functions. These changes include:
- Decreased energy expenditure: Your body becomes more efficient at conserving energy.
- Hormonal shifts: Hormones regulating hunger, stress, and reproduction may be disrupted.
- Mitochondrial efficiency: The powerhouses of your cells adapt to produce energy more efficiently, further reducing energy burn.
These protective mechanisms are your body’s way of prioritising survival, but they can come at the expense of your overall health and performance.
Why Understanding Metabolism Matters
Your metabolism is not static—it adjusts based on your energy intake and activity levels. Understanding your BMR and how it fits into your broader metabolic health is key to making informed decisions about your nutrition and energy needs.
If you’re curious check out the recording of a Facebook Live we completed a little while ago:
Rather listen? Check out our Compeat Waffle Podcast on this very topic!
Need More Support?
If you’re unsure how to support your metabolism or feel like your energy levels, recovery, or performance aren’t where they should be, we’re here to help. Your metabolism is unique, and understanding how to fuel it properly can make a big difference. Book in a free chat with our team today or complete your Performance Profile through the button below – this can help identify areas to focus on, so you can train, recover, and feel your best.
Get started with us and take the guesswork out of your nutrition!
