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In the cells some of the food substances such as amino acids can be used to make protein to maintain muscle or used to make fats. There are two types of reactions that occur in cells, one creates substances such as proteins for muscle development and growth (i.e., anabolic reactions), and the other breaks down substances (i.e., catabolic reactions) such as sugar into energy and in the process heat is produced. It might sound complicated but in simple terms, “it takes energy to make energy”.

Basal Metabolic Rate

Basal Metabolic Rate or BMR is the least amount of energy your body requires to support itself while it is resting and awake and in a warm and quiet environment. At this rate a man’s body uses about 1 calorie per kilogram per hour, whereas for a woman it’s about 0.9 calories per kilogram per hour.

Rating your metabolism

The more a person weighs the greater will be their BMR compared to someone who weighs considerably less, however, the amount of energy per kilogram body weight may be lower. This means that a normal individual will burn more calories in proportion to their body weight compared to an obese adult; in other words, the leaner and fitter your are the higher will be your BMR, since muscle is a metabolically active tissue, whereas fat is not.

Can I raise my metabolic rate?

The BMR is highest in people who are growing, such as children and pregnant women, but also in those who are leaner, usually people who are physically fit, and males. One way to increase your metabolism is to stay physically more active or to participate in regular forms of exercise, especially endurance type exercises lasting more than 20 minutes a day. The BMR is also higher in people who are taller, those that are stressed and people with over active thyroid glands.

Did you know that the type of food you eat affects your metabolism?

That’s right; some foods can elevate your BMR while others might actually suppress it. Can you guess which foods? A high-carbohydrate meal will raise your BMR substantially more than a high-fat meal; in fact it virtually takes no energy at all to store fat away. About 10% of the energy found in carbohydrates is used to break it down, about 30% of the energy found in protein is used up to metabolise it.

Energy-in equal’s energy-out

You might have heard the saying before that in order to maintain your body weight; your energy intake should equal the amount of energy that you expend, that is, energy-out. Generally this rule applies for most people, so what does energy-in and energy-out mean? Energy-in refers to the energy derived from the foods we eat; these are carbohydrates, fats and proteins, where as energy-out refers to your BMR and the things you do to elevate it, such as staying physically active and fit. So the more you eat and the less you exercise the more likely you are to gain weight. This is what is referred to as being in a positive energy balance.



Article contributed by Tony Burgos, our resident Dietitian