Understanding Metabolism

Understanding Metabolism

What is Metabolism?

Metabolism is the rate at which your body uses energy, or, burns calories. Your resting

metabolism measures the number of calories required to keep your body functioning.

Energy metabolism is the body’s process of breaking down nutrients and converting them to

energy.

While everyone’s metabolism works the same way, the rate at which it metabolizes nutrients is

unique to every individual.

What is My Metabolic Rate?

Basal metabolic rate (BMR) is the rate at which your body burns calories while at rest.

To get a general idea of your BMR, multiply your weight by 10. For example, if you weigh 150

pounds, your BMR is 1,500. The actual formula looks like:

BMR = 150 x 10 kcal/lb = 1,500 kcals

This formula allows 10 kcals (commonly referred to as calories) for every pound of body weight.

This means that your metabolism can “use up” around 1,500 calories a day. If you take in more

than that, you will gain weight.

But remember, this is a rough estimate and doesn’t take into account other contributing factors

that may influence your metabolic rate like how much you exercise.

If you’re interested in a truer estimate, a qualified trainer or a registered dietitian can actually

take a measurement on a device similar to a calculator that will estimate the number of calories

your body burns per minute.

How Metabolism Affects Your Weight

Someone with a high metabolic rate is able to burn calories more efficiently than someone with a

slower metabolic rate. Assuming these two people eat roughly the same amount of calories, the

individual with a faster metabolic rate “burns up” more of the calories she eats; the person who

has the slower metabolism doesn’t burn all the calories taken in, so the extra calories are

“saved” and then converted to fat.

Since many factors can affect your metabolism (e.g. age, your condition of health), it can

actually slow down without you making any lifestyle changes. The good news is, aerobic

exercise is an ideal way to increase your metabolism and combat resulting weight gain.

Aging in particular has a noticeable impact on your metabolism, due to changes in hormone

balance. That doesn’t mean aging makes weight gain inevitable. A 2001 study by the USDA

Agricultural Research Service showed that older people can significantly improve their

metabolism and fend of weight gain by participating in strength training (using weights or other

resistance) exercise.

The reason both exercise and strength training can improve your metabolism? Muscle burns

calories more efficiently than fat; the more muscle you have in relation to your body fat, the higher your metabolism will be.

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