BMR and MetabolismBMR and Metabolism

What is METABOLISM?What is METABOLISM?Metabolism is the sum of all the Metabolism is the sum of all the chemical processes that occurs chemical processes that occurs in organisms.in organisms.

This includes not only how This includes not only how quickly you digest your food, quickly you digest your food, but a whole collection of but a whole collection of processes in your body such as processes in your body such as building muscle, breaking down building muscle, breaking down glucose into usable energy, glucose into usable energy, formation of lipids from fatty formation of lipids from fatty acids.acids.

Two Types of MetabolismTwo Types of Metabolism1.1. CatabolismCatabolism - the metabolic - the metabolic

breakdown of complex molecules breakdown of complex molecules into simpler ones, often resulting in into simpler ones, often resulting in a release of energy. a release of energy.

Ex: glucose for energy, burning fat, Ex: glucose for energy, burning fat, breaking down tissue (aging)breaking down tissue (aging)

Glycogen Glycogen glucose + energy glucose + energy

ATPATP ADP + P ADP + P (releasing energy)(releasing energy)

2.2. AnabolismAnabolism - the phase of - the phase of metabolism in which simple metabolism in which simple substances are synthesized or substances are synthesized or built up into the more complex built up into the more complex materials of living tissue materials of living tissue

Ex: formation of protein from amino Ex: formation of protein from amino acids, storing energy, building acids, storing energy, building muscle or tissuemuscle or tissue

Glucose + energy Glucose + energy glycogenglycogen

(ATP)(ATP)

How Does It Work?How Does It Work?Metabolism is a constant Metabolism is a constant processprocessWhen people eat they take When people eat they take in energy (in the form of in energy (in the form of sugar), along with other sugar), along with other vital cell-building chemicals. vital cell-building chemicals. The body breaks the sugar The body breaks the sugar down so that the energy down so that the energy released can be distributed released can be distributed to and used as fuel by the to and used as fuel by the body's cells.body's cells.

How Does It Work?How Does It Work?After food is eaten, enzymes After food is eaten, enzymes break proteins down into amino break proteins down into amino acids, fats into fatty acids, and acids, fats into fatty acids, and carbohydrates into simple carbohydrates into simple sugars (e.g., glucose). sugars (e.g., glucose).

Amino acids and fatty acids can Amino acids and fatty acids can also be used as energy sources also be used as energy sources

The compounds are absorbed The compounds are absorbed into the blood, which transports into the blood, which transports them to the cells.them to the cells.

How Does It Work?How Does It Work?

After they enter the cells, After they enter the cells, other enzymes act to speed up other enzymes act to speed up or regulate the chemical or regulate the chemical reactions involved with reactions involved with "metabolizing" these "metabolizing" these compounds. compounds. The energy from these The energy from these compounds can be released for compounds can be released for use by the body or stored in use by the body or stored in body tissues, especially the body tissues, especially the liver, muscles, and body fat. liver, muscles, and body fat.

How Does It Work?How Does It Work?Metabolism involves two Metabolism involves two kinds of activities that go on kinds of activities that go on at the same time - the at the same time - the building up of body tissues building up of body tissues and for energy and the and for energy and the breaking down of body breaking down of body tissues to generate more fuel tissues to generate more fuel for body functions. for body functions.

What is BMR?What is BMR?

BMR stands for Basal BMR stands for Basal Metabolic RateMetabolic Rate

BMR is a measure of the rate BMR is a measure of the rate at which a person's body at which a person's body "burns" energy, in the form of "burns" energy, in the form of calories, while at rest.calories, while at rest.

BMR can play a role in weight BMR can play a role in weight gain.gain.

What is BMR?What is BMR?Ex: A person with a low BMR (who Ex: A person with a low BMR (who

burns fewer calories while at burns fewer calories while at rest) will gain more pounds of rest) will gain more pounds of body fat over time, compared to body fat over time, compared to a similar-sized person with an a similar-sized person with an average BMR who eats the same average BMR who eats the same amount of food and gets the amount of food and gets the same amount of exercisesame amount of exercise

What Influences BMR?What Influences BMR?GeneticsGeneticsHealth problems Health problems Activity level – exerciseActivity level – exerciseBody composition – lean muscleBody composition – lean muscleGender – men have more lean muscleGender – men have more lean muscleAge – development vs. maintenanceAge – development vs. maintenanceBody Temperature/Body SizeBody Temperature/Body SizeEnergy Supply - Energy Supply - During time of During time of famine the body automatically lowers famine the body automatically lowers its metabolic rate for a “starvation its metabolic rate for a “starvation diet”diet”

How to calculate BMRHow to calculate BMR

WomenWomen: BMR = 655 + ( 4.35 x : BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )inches ) - ( 4.7 x age in years )

MenMen: BMR = 66 + ( 6.23 x weight in : BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )- ( 6.8 x age in year )

Activity AcceleratorActivity AcceleratorSedentary - little or no

exercise, desk job=BMR X 1.2

Lightly Active

- light exercise/sports 1-3 days/week

=BMR X 1.375

Moderately Active

- moderate exercise/sports 3-5 days/week

=BMR X 1.55

Very Active - hard exercise/sports 6-7 days/week

=BMR X 1.725

Extremely Active

- hard daily exercise/ sports & physical job or 2X/day training

=BMR X 1.9

How to Calculate BMRHow to Calculate BMR1.1. Convert body weight kilogramsConvert body weight kilograms

Weight in PoundsWeight in Pounds

2.22.2

2.2. Females - Multiply step #1 by Females - Multiply step #1 by 0.90.9• Males - Multiply step #1 by Males - Multiply step #1 by

1.01.0

3. Multiply step #2 by 24 to get 3. Multiply step #2 by 24 to get basic kcals needed/daybasic kcals needed/day

ExampleExampleJessie weighs 125 lbs. What is her Jessie weighs 125 lbs. What is her BMR?BMR?

1. Convert body weight kilograms1. Convert body weight kilograms

Weight in PoundsWeight in Pounds

2.22.2

2.2. Females - Multiply step #1 by 0.9Females - Multiply step #1 by 0.9

56.82 x 0.9 = 51.1456.82 x 0.9 = 51.14

3. Multiply step #2 by 243. Multiply step #2 by 24

51.14 x 24 = 1227.3 kcals/day 51.14 x 24 = 1227.3 kcals/day (BMR)(BMR)

= 125 lbs/2.2 = 56.82

Finding Basic kcal Finding Basic kcal NeedsNeeds

After find the BMR, you will adjust this After find the BMR, you will adjust this figure by adding the number of figure by adding the number of Calories burned during daily activities.Calories burned during daily activities.

Ex: Henry’s BMR is 1575. He ran for 1 Ex: Henry’s BMR is 1575. He ran for 1 hour on the treadmill. Each minute he hour on the treadmill. Each minute he burned 10 Calories. What is his new burned 10 Calories. What is his new calorie requirement?calorie requirement?

10 Calories x 60 minutes = 600 Calories10 Calories x 60 minutes = 600 Calories

1575 + 600 = 21751575 + 600 = 2175

Problem #1Problem #1Jared and Sandy danced fast for 15 Jared and Sandy danced fast for 15

minutes. For each minute danced, minutes. For each minute danced, they each burned 4 calories. they each burned 4 calories. Jared’s BMR is 1775 and Sandy’s is Jared’s BMR is 1775 and Sandy’s is 1552. What are their 1552. What are their TOTALTOTAL calorie calorie requirements?requirements?

4 calories x 15 minutes = 60 calories4 calories x 15 minutes = 60 calories

Jared = 1775 + 60 = 1835 caloriesJared = 1775 + 60 = 1835 calories

Sandy = 1552 + 60 = 1612 caloriesSandy = 1552 + 60 = 1612 calories

1835 + 1612 = 3447 calories together1835 + 1612 = 3447 calories together

Problem #2Problem #2Bethany weighs 112 pounds. Most days Bethany weighs 112 pounds. Most days

she requires a 25% increase in she requires a 25% increase in calories over her typical needs. What calories over her typical needs. What is her new calorie requirement?is her new calorie requirement?

BMR = 112/2.2 = 50.9BMR = 112/2.2 = 50.9

50.9 x 0.9 = 45.8150.9 x 0.9 = 45.81

45.81 x 24 = 1099.445.81 x 24 = 1099.4

1099.4 x .25 = 274.861099.4 x .25 = 274.86

1099.4 + 274.86 = 1374.26 1099.4 + 274.86 = 1374.26 caloriescalories