What is the normal basal metabolism of girls?

The human body metabolizes every day, and the basal metabolism directly affects people's health. In order to maintain a slim figure, some female friends use dieting to lose weight, but they don’t expect that it will backfire. In fact, many people’s basal metabolism is damaged due to blind weight loss, which is not worth the loss. So, what is the normal basal metabolic rate for girls?

Basal metabolic rate

Basal metabolic rate (BMR) refers to the energy metabolism rate of the human body when it is awake and extremely quiet, and is not affected by muscle activity, ambient temperature, food, mental stress, etc.

Basal metabolic rate has a very big impact on weight loss. Moderate exercise every day can help increase the body's basal metabolic rate, while dieting (extremely fasting) will reduce a person's basal metabolic rate. The basal metabolic rate can be roughly calculated based on gender, age, height and weight.

The formula for calculating basal metabolic rate is as follows:

Female basal metabolic rate = 661 + 9.6 * weight (kg) + 1.72 * height (cm) - 4.7 * age

Male basal metabolic rate = 67 + 13.73 * weight (kg) + 5 * height (cm) - 6.9 * age

For example: Ms. Xiao, 35 years old, 1.60 meters tall, and weighs 75 kilograms. Then her daily basal metabolism is:

661+9.6*75+1.72*160-4.7*35=1492 kcal

The above is a method for calculating the energy required by humans under ideal conditions. If you participate in activities or sports, your energy consumption will increase. The specific algorithm is:

Sedentary lifestyle (very little exercise) Basal metabolism*1.15

Light activity, daily activity basal metabolism*1.3

Moderate intensity fitness (3-4 times a week) Basal metabolism*1.4

High-intensity fitness (more than 4 times a week) Basic metabolism*1.6

Professional athletes (more than 6 times a week) Basal metabolism*1.8

Factors affecting women's basal metabolism

1. Endocrine system disorders (such as hypothyroidism, adrenal gland and gonadal disorders);

2. Age increase (generally, the older you are, the more muscle you lose, and the amount of muscle directly affects your basal metabolism);

3. Weight loss (the higher the weight, the more calories are needed, so the basal metabolism is higher, and vice versa);

4. Other causes of illness: less consuming activities naturally reduce the basal generation;

How to improve girls' basal metabolism

1. To improve basal metabolic exercise, first reduce the form of LSD exercise.

What is LSD? Many marathon runners will know. Its definition is: Long Slow Distance, which means long-distance slow running. I can extend this type of exercise to any other aerobic exercise, such as long-distance slow swimming, long-distance slow cycling, long-distance climbing stairs and mountains, etc. Although this type of exercise helps to train endurance, it is not conducive to muscle training. Instead, it is more likely to lead to muscle consumption. This is why marathon runners and cyclists are thinner but do not have muscular bodies. Generally speaking, only professional and semi-professional athletes who regularly train in running will increase their endurance through irregular LSD. Ordinary people should avoid doing it. Why? People who do too much LSD and do not pay attention to maintenance are more likely to suffer from patellar injury and meniscus effusion, commonly known as runner's knee.

2. Add HIIT exercise patterns.

What is HIIT? High-intensity Interval Training (HIIT), abbreviated as HIIT, is a special training method that has been popular in Europe and the United States since its advent. It can burn high-quality fat and calories in a short time, which is very suitable for the lifestyle of modern people. Usually, 20 minutes of HIIT training is more effective than running on a treadmill for one hour. The key point is that the former achieves better results and saves as much as 40 minutes. This training method will make you use up 100% of your physical strength within 20 minutes. The specific method is 1 minute of uninterrupted high-intensity exercise and 20 seconds of rest. At least 6 cycles. Usually the time is not long, about 20 minutes, each movement is 30-50 seconds, until exhaustion, then rest for 10 seconds and move on to the next movement. HIIT helps in effective muscle training. However, people who have never done this training cannot do it right away. It is very difficult to persist and you must have a certain level of exercise foundation.

3. Mechanical movement.

It is an exercise pattern purely for increasing muscle. The increase in muscle helps improve basal metabolism. Non-professionals usually use tools such as dumbbells, barbells, and resistance ropes at home. However, the movements must be done correctly, otherwise muscle damage may occur easily.