The Basal Metabolic Rate - Assignment Example

Introduction The human body can be considered to be a very efficient machine. Its function is to breakdown food, to absorb the nutrients and delivers the nutrients so as to provide energy to all the other body cells. The amount of energy needed by the body is determined by the metabolic rate which is measured in calories required per day. The basal metabolic rate The energy used by the body when at rest known as Basal Metabolic Rate (BMR) takes the largest portion of the metabolic rates. The BMR of an individual is the amount of calories required by their body so as to be able to perform basic functions like breathing, maintaining the normal heartbeat and maintenance of the body tissues (ShapeFit, LLC,2010) . The genetic composition of an individual is may bring about variation in rate of metabolic rate but muscle mass is a more important determinant factor in determination of BMI. In comparison to fat muscle is more active and individuals with higher percentage of the muscle will have a higher BMR as more energy is required in the maintenance of these tissues. Physiologically men have higher muscles and lower fats in comparison to women and these results into men having higher BMRs than women. When a person advances in age they loose muscle a fact which makes it difficult to maintain a specified weight as one gets older. Age also brings about reduction in body energy needs as muscle mass is lost and this means that it is not possible to consume the same amount one used to without gaining weight. The metabolism can be reduced up to 30% as a result of consuming less than the required calories (My Pyramid.gov,2010). Active metabolism rate Apart from the energy need for the basic activities of the body there is need for physical activities done throughout the day like showering, walking, taking notes and exercising. The energy Requirement at this level is referred to as active metabolic rate (AMR). The body also require energy for food digestion. It is approximated that for every 100 calories consumed 10 calories is used in breaking down the food into a useful body form. Weight management and change The basic principal of losing weight is to burn more calories than what is eaten. Very many people fail because they take very drastic steps in their attempt to reduce their weight including diets, use of fitness gadgets and use of pills all of which promising instant results. The desired results may be achieved but once the diets and the other measures are stopped the result is a quick regain of weight. The most reliable weight loss solution is for one to make small but lasting changes (National Weight Control Registry, 2010). Weight management and change is all about energy balance. Food energy is measured in calories. The body will have a calorie excess in case one eats more calories than required by the body overtime. Excess energy is saved by the human body in form of fats. When the body is not given enough calories to perform all its functions, stored fats will be broken down which resulting in the loss of fat. The body can also break down the muscle as away of generating energy. The muscle produced the largest portion of metabolic rate and its loss means reduced calorie needs. To offset the decrease in metabolic rate ne need to incorporate strength training in their routine exercise as this ensures muscle mass is maintained. When one is trying to lose weight it is usually advisable to create a calorie deficit ranging from 500 to 1000 calories in a day. This can achieved through eating 500-1000 calories in a day, being involved in exercise that is capable to consume the calories or through combining the two. A typical example is for a person to stop eating in a snack in the afternoon of 250 calorie candy in addition burn 250 calories through running. The 500 calorie deficit for every day in 7 days is expected toad up to 3500 calories which is qual to one pound of fat lost in a week. Suppose there is a calorie deficit of 1000 per day in a week this will add up to 2 pounds loss in a week. Calculation of BMR Weight in Kg = 81kg Height in cm = 172 cm Age in = 35 years Gender = male From BMR for Men = 66 + (13.7*weight in Kg) + (5*height in cm) – (6.8*age in years) = calorie/day BMR = 66 + (13.7 x65) + (5 x172) – (6.8 x35) = 1578.5 calories/day Using a light exercise the active metabolism rate is calculated From AMR = BMR*Conversion Factor = ____ Calories/day AMR = 1578.5 X 1.375 = 2170.43 calories per day Activity Level Description Conversion Factor Sedentary Minimal daily activity (sitting, standing, etc) 1.2 Light Light exercise/sports 1-3 days/week 1.375 Moderate Moderate exercise/sports 3-5 days/week 1.55 Heavy Hard exercise/sports 6-7 days/week 1.725 Exceptional Training for professional athletic competition 1.9 Week 1 (day 1 to day 3) Day Time Food intake carbohydrate protein fat alcohol calorie Day 1 8.00am 4 slices loaf of bread Butter milk 1 cup 100 12 10 8 7 6 503 134 10.00am Banana 2 54 2 0 64 1.00pm Cheese burger 28 15 20 352 4.00pm Tangerine juice 1cup 30 1 124 8.00pm Turkey roasted 2 Potatoes 0 58 25 2 6 20 142 420 Day 2 8.00am 4 slices loaf of bread Butter milk 100 12 10 8 7 6 503 134 10.00am Banana 2 54 2 0 64 1.00pm Cheese burger 28 15 20 352 4.00pm Tangerine juice 1cup 30 1 124 8.00pm Turkey roasted Potatoes 0 29 25 1 6 10 142 210 Day 3 8.00am 4 slices loaf of bread Butter milk 100 12 10 8 7 6 503 134 10.00am Banana 2 54 2 0 64 1.00pm Cheese burger 28 15 20 352 4.00pm Tangerine juice 1cup 30 1 124 8.00pm Turkey roasted Potatoes Alcohol 0 29 300 25 1 25 6 10 0 50 142 210 1650 Day Time Food intake carbohydrate protein fat alcohol calorie Day 4 8.00am 4 slices loaf of bread Butter milk 1 cup 100 12 10 8 7 6 503 134 10.00am Banana 1 27 1 0 32 1.00pm Cheese burger 28 15 20 352 4.00pm Tangerine juice 1cup 30 1 124 8.00pm Turkey roasted Potatoes 0 29 25 1 6 10 154 210 Day 5 8.00am French toast 3 slice Butter milk 51 12 18 8 21 6 465 134 10.00am Tangerine juice 27 1 0 1.00pm Cheese burger 28 15 20 352 4.00pm Tangerine juice 1cup 30 1 124 8.00pm Turkey roasted Potatoes 0 29 25 1 6 10 154 210 Day 6 8.00am French toast 3 slice Butter milk 51 12 18 8 21 6 465 134 10.00am Chocolate milk 26 8 9 209 1.00pm Cheese burger 1 egg 28 1 15 6g 20 7g 352 8.00pm Turkey roasted Potatoes 0 29 25 1 6 10 352 91 Day 7 8.00am French toast 3 slice Butter milk 51 12 18 8 21 6 465 134 10.00am Lemon juice 16 1 1 77 1.00pm Cheese burger 1 egg 28 1 15 6 20 7 352 91 8.00pm Turkey roasted White bread 0 100 25 10 6 7 154 503 9.00pm Alcohol (20g alcohol) 120 10 0 20 660 Total calories week1 4712 2032 3834 490 11068 Percentage for different components in first week Carbohydrate % = 4712/11068x100 = 42.6% Protein % = 2032/11068x100 = 18.4% Fat % = 3834/11068x100 = 34.6% Alcohol = 490/11068x100 = 4.4% Total calories for the week = 11068 Average calories per day for the week = 1581 calories Week 2 (day 1 to day 3) Day Time Food intake carbohydrate protein fat Day 1 8.00am 6 slices loaf of bread Butter milk 2 cup 125 24 13 8 9 12 10.00am Banana 2 54 2 0 1.00pm Cheese burger 28 15 20 4.00pm Tangerine juice 1cup 30 1 8.00pm Turkey roasted 2 Potatoes 0 58 25 2 6 20 Day 2 8.00am 6 slices loaf of bread Butter milk 125 12 13 8 9 6 10.00am Banana 2 54 2 0 1.00pm Cheese burger 28 15 20 4.00pm Tangerine juice 1cup 30 1 8.00pm Turkey roasted Potatoes 0 29 25 1 6 10 Day 3 8.00am 6 slices loaf of bread Butter milk 125 12 13 8 9 6 10.00am Banana 2 54 2 0 1.00pm Cheese burger 28 15 20 4.00pm Tangerine juice 1cup 30 1 8.00pm Turkey roasted 2 Potatoes 0 54 25 2 6 20 Total calories for week 2 = 6008 +2032 +4329 = 12369 calories The calories per day = 12369/7 = 1767 calories Carbohydrate % = 6008/12369x100 = 48.6% Protein % = 2032/12369x100 = 16.42 Fat % = 4329/12369x100 = 35% In the second week there was change in exercise from light to heavy. The weight for the second week = 64 kg BMR = 66 + (13.7 x64) + (5 x172) – (6.8 x35) = 1564.8 calories/day From AMR = BMR*Conversion Factor = ____ Calories/day AMR = 1564.8 X 1.55 = 2425.44 calories per day Discussion The BMR at the start of the first week was 1578.5 while the AMR was 2170.43. The percentage carbohydrate, protein, fat and alcohol intake was 42.6%, 18.45, 34.6% and 4.4% respectively. In the second week the carbohydrates, protein and fat intake was 48.6%, 16.42% and 35% respectively. The carbohydrate intake for the first week was below the minimum of 45% but in the second week this improved to 48.6 which is slightly above the minimum requirement. In the second week the was increase in the excise level and this resulted into an increase in AMR value to 2425.55 calories per day. The increase in activity level also caused an increase in food intake with the calorie per day increasing from 1581 to 1767. The calorie intake for the second week was lower than the AMR for the week and this and indication that there is likely to be a further weight loss. At the second week level is recommended that there should be an increase in calorie intake to keep the weight constant to increase the weight a little by increasing the mascles. People with special conditions like diabetes, obesity, metabolic syndrome and hyperchosterolemia need to pay more attention to their diet and exercise. Diabetics need to avoid simple carbohydrates and their sugar intake should be mild. Those who are obese need to avoid fats and their calorie level need to be lower than the AMR as there is need to reduce their weight. Intake of cholesterol should be avoided by those who suffer from metabolic syndrome and hyperchosterolemia (Medscape, 2012). References "Basal Metabolic Rate – BMR" ShapeFit, LLC. March 2010. http://www.shapefit.com/basal-metabolic-rate.html "Research Findings." National Weight Control Registry. March 2010. http://www.nwcr.ws/Research/published research.htm Medscape (2012). Drug disease and procedures. "My Pyramid.gov" United States Department of Agriculture. March 2010. http://www.mypyramid.gov/ Read More