How is Metabolic Rate Calculated? How Many Should It Be?

by Abbas Jahangir · December 8, 2021

In order to have a healthy body, to get efficient results from diets, to feel better while eating, it is important to know the metabolic rate. Experts recommend calculating metabolic rate for everyone. For the digestion of nutrients and the optimal functioning of the organs, the metabolic rate must be determined.

If you are very overweight or very thin, it is recommended to measure your metabolic rate if your weight is not within the ideal range for your height. Because in order to prevent metabolic diseases, you need to know the body very well.

The capacity of the consumed food to be converted into energy by the body is defined as the metabolic rate in the literature. This speed differs for each age and each gender. If a person’s metabolic rate is too high or too low, there is a possibility of weight problems. Now we will present you the details that are curious about this subject. The information given here can be a guide for you to calculate your metabolic rate.

How is Metabolic Rate Calculated?

How to measure metabolic rate is one of the subjects that many people wonder. Because metabolic rate also affects vital functions. It is important to determine the metabolic rate in order to get full efficiency from foods and exercises. Now let’s talk about what this measurement is based on and how it is done:

The patient whose metabolic rate will be measured must first fast for 8 hours.
Apart from the clothes that tighten and tire the body, comfortable clothing should be preferred.
You are asked to lie comfortably on the bed. In the clinical environment, the patient is left to rest for about 10 minutes.
During this time, the patient’s pulse stabilizes and slows down. After a mask connected to the device is put on, it is waited for an average of 15 minutes to breathe normally.
On the device, the breathing time of the person, the energy spent, the oxygen taken and the amount of breath are determined.
Evaluation is made according to the data. Then, the analysis continues according to the biological characteristics of the person.
After determining the metabolic rate, the patient’s diet is reviewed and a healthy diet list is recommended to reach the ideal weight.
Those who seek answers to the question of how the metabolic rate is calculated will experience these steps in the clinics they will go to.

Factors Affecting Metabolic Rate

Everyone’s metabolic rate is different. Because the factors that affect the metabolic rate are individual. If we examine these factors; We can present the results to you in the list:

Body weight

A person’s metabolic rate is directly proportional to their weight.
The more overweight a person is, the higher their metabolic rate. However, it is also possible to lose weight very easily due to eating habits.
These people, who need more energy to continue living, can quickly burn the food they eat and become hungry again.

Age

Metabolic rate is quite high during growth periods. However, later in life, an average of 2% decrease occurs every 10 years.
Babies breathe more often, get more hungry, and children burn their food immediately because of fast metabolism.

Hormones

Thyroid hormone is on the list of hormones that increase the metabolic rate. The rapid functioning of the thyroid also affects the metabolism.
It also affects the testosterone hormone. As it increases the mass of skeletal muscle, metabolism also increases.
Growth hormone, on the other hand, affects the metabolic rate in the highest numbers. Effects on cellular metabolism.
It increases the metabolic rate by 20% on average.

Stress

Metabolic rate is directly proportional to stress.
If there are situations where you are under stress; As the muscles will stretch, more energy is needed.
The metabolic rate of the person who is stressed is even higher.

Menstruation and Pregnancy

The menstrual period and pregnancy process change the muscle mass. Therefore, the metabolic rate also changes.
While different values are examined for each woman in the menstrual cycle, the metabolic rate is high during the pregnancy period.

What Should the Metabolic Rate Be?

The answers to the question of what should be the metabolic rate have different values for everyone. The metabolic rate changes with factors such as the frequency of toileting, the foods consumed, and emotional states. So, what should be the metabolic rate for men and women?

Women aged 20-40: 1000 to 1400
Men aged 20-40: 1400-1600