Resting Metabolic Rate is the amount of energy your body uses to metabolize in a day, known as total daily energy expenditure (TDEE), thermic effect of food (TEF), and energy expenditure (activity energy expenditure).
Resting metabolic rate (RMR) in general terminology, metabolism is defined as the chemical process that keeps the body alive or the energy it uses while at rest, which accounts for approximately 70% of the TDEE energy of all the energy we need Most of us to have the wrong belief that Thin people have better metabolism. In fact, people who are overweight have a higher metabolism than the average person, the more weight. The body also requires a lot of energy. In life, even breathing requires a lot of energy. So if we lose weight by cutting calories suddenly, we run the risk of slowing our metabolism to below normal levels, making us feel hungry all the time because our body is fighting to protect the energy source that is. Most of the time, fat is not lost too quickly so that we always have energy reserves for emergency use.
RMR slows down with age, the older we get, the more we will haveFFM (Fat-Free Mass) or mass of body weight excluding fat, this will be lessmuscle, water/bone, etc., only because the fewer mitochondria that act as a cell'senergy source, this energy source can be reduced by a variety of factors, suchas decreasing with age and Another thing is that the weight of FFM varies fromgender to gender/males have a higher proportion of FFM's weight to fat massthan females due to the use of males' bodies and more energy at work,therefore, men's RMR is higher than that of women's.
Another factor that affects RMR is internal and externaltemperature, for example in the cooler climates, we still need approximately ⅔of RMR to maintain normal body temperature, and so for a 1°Cincrease in body temperature, we need to increase RMR by 10. –13 %, this is why exercising in a cold room or cold climate hasa beneficial effect on fat loss.
Thermic effect of food (TEF) TEF is the energy we need to digest/absorb and store food. We use this energy approximately 10% of the TDEE (the energy our body burns in a day), and the type of food plays an important role in energy use. 3 macronutrients (micronutrients) that use energy for digestion/absorption and accumulation are different as follows
- Carbohydrates : 5–10%
- Fat : 0–3%
- Protein: 20–30%
This is one of the reasons why increasing protein intake at each meal helps in fat loss in addition to helping to repair and build muscle will use energy to burn Most digested and absorbed in the three main types of food.
Activity energy expenditure (AEE) Exertion energy is the most variable factor of daily energy expenditure in the body because each person has different activities during the day. People who are less active use energy. 15% of the total energy consumed each day, while an active or active person who has to walk or work all the time uses 50% of the energy consumed. TDEE Energy is defined as a combination of vigorous physical activity (PA) such running/cycling/weightlifting and light physical activity or spontaneous physical activity (SPA) such as chewing/walking. Squatting/shaking legs/wigging/posture treatment or balancing movement, or SPA, uses approximately 4–17% of the total daily metabolic energy expenditure, or in terms of calories, it is approximately 100–. 700 kcal per day depends on how much we move, the energy burned during exercise depends on the type and intensity of exercise, so if we want to change or speed up the metabolism. The energy of the body, we should look at the factors that match our goals.
1.Resting metabolism boosting factor (RMR) that is exercise This increases our resting metabolism because when we exercise harder we become occupied by oxygen, the post-exercise oxygen consumption (EPOC), or metabolism after exercise, we also increase EPOC. Metabolism can be increased beyond 24 hours after exercise, depending on the duration and intensity of exercise, aerobic and non-aerobic exercises. The anaerobic effect of the resting energy metabolism differs. Aerobic exercise tends to burn a lot of energy during exercise, but it tends to burn less energy after exercise. EPOC) while anaerobic exercise is an exercise that is so intense that the muscles can't use up the oxygen, because it is a hard activity Such as explosive weight lifting, sprinting, interval training, and skipping rope can increase your post-workout energy expenditure by several hours (high EPOC). Anaerobic exercises will help to build more muscles because they use different energy categories, but if there is a hit plateau or the weight stops and the muscles stop growing, how do we do it? We need to understand that. Every time we exercise, we tear the muscle fibers and we need the energy to repair them, this is muscle maintenance or “muscle maintenance” because even the average person who doesn't exercise will have muscle repair. They are normally only at different levels. So what will help to increase your metabolism while at rest, in addition to adjusting your exercise schedule, is to increase the temperature of your body (core) is to increase the metabolic rate at rest (RMR), but this method is not very safe. A better way than exercise is to increase the metabolic rate during the day to move or spontaneous physical activity (SPA) because even Standing for half a day's work can burn 200 calories more than usual, which is a safer and more sustainable way to increase muscle alertness.
2. Factors that reduce resting metabolism (RMR) being lighter means resting metabolism (RMR) is susceptible to the decreased secretion of hormones and nervous system paranoia associated with the body's energy expenditure, this reaction is known as adaptive, adaptive thermogenesis occurs when we eat less than the body's needs or the hypocaloric diet, which not only makes us hungry but also prevents our body's cells from exerting their full energy, as athletes we will notice that our athletic performance will decline, but if we eat enough food according to our body's needs, our RMR will return to normal, one way or another if we have a need to reduce it, our diets can compensate for the lack of energy in our metabolism by having so-called “refeeding” days, those days when we increase the glycogen in the liver and signal our body that we are not. In a state of malnutrition, there is no need for our bodies to reserve fat or reduce the rate of metabolism for energy to survive, but in the case of people born with a higher metabolism than normal people, these people also have a high resting metabolic rate, so they can eat without much care, but the efficiency of this high metabolism decreases with age and although the rate metabolism is higher than the average person, it will not more than 200 to 300 kcal per day / good news is that people with the normal metabolic rate when doing intense exercise or anaerobic diet can increase RMR and muscle mass the same as people born with a high metabolism, so eating enough food over the long term is a way to prevent the body from fighting back by reducing. Burn while resting until a yo-yo phenomenon occurs.