Basal metabolism

Definition: basal metabolic rate

At the basal metabolism This is the daily caloric expenditure required to maintain the vital functions of the body. This value refers to the absolute resting state, i. in a relaxed lying position and at a constant, pleasant room temperature.
The human body constantly consumes energy for the maintenance of body functions such as thermoregulation of body temperature, heartbeat (muscle contraction), respiration (lungs), digestion (intestine, liver, kidney), and last but not least, the brain. Alone 20% of the daily consumption of glucose claims the brain.
The state of equilibrium under which all organs work optimally is determined in biology Homцostase called. Under energy use the body constantly tries to maintain this state.
The basal metabolic rate is highly dependent on gender, GrцЯe, Older and Kцrperkonstitution, Women consume less energy at rest, because the ratio of muscle and fat in favor of the latter is slightly higher than in men. Men have more muscle, which also consumes more energy. Age also plays an important role. As you grow older, your metabolism's activity decreases a bit.
The average basal metabolic rate in women is about 1400 kcal and in men about 1800 kcal. But it should not be forgotten that this is the turnover that is needed only in absolute quiet, and not the work turnover in normal-daily movement, because this is significantly higher depending on the Akitivitдt. For this reason, the basal metabolic rate also does not correspond to the daily recommended caloric requirements, since most people are motionless for 24 hours on the spot.

Calculate basal metabolism

to Calculation of the individual basal metabolic rate There are a number of different formulas. Each formula is to be understood only as an approximation of the actual basal metabolic rate, because as exact as possible values ​​can only be determined with expensive and expensive procedures. A very simplified formula is the following:
Formula for men: Basal metabolic rate = body weight (kg) * 24
Formula for women: basal metabolic rate = 0.9 * body weight * 24
The formula is based on the assumption that one kilogram of body mass consumes about 24 kcal per day on average. In order to take into account the sex differences (different ratio of body fat and muscle mass), this figure is multiplied by a factor of 0.9 for women.
With the basic turnover can now further, towards the effective total sales, calculate:
basal metabolism + power sales = total sales
The power conversion is the calorie consumption, which is no longer part of the basal metabolism and therefore includes any kind of activities. The addition of the basal metabolic rate and the power output ultimately result in the total sales.
Example: An average man works in an office job (8 hours) and goes to work for an hour in the tennis hall after work. This results in a basal metabolic rate of 1800 kcal and a power conversion of 8 x 110 kcal (light office work) and 450 kcal (one hour of tennis) = total turnover of 3130 kcal.

Calorie consumption of activities

The numbers given are for the very rough orientation and are to be considered as indicative only! The actual calorie consumption depends i.a. of individual use, body size, body weight and gender.

Tдtigkeitcalorie consumption
badminton350 kcal
basketball420 kcal
boxing760 kcal
ice Hockey480 kcal
Cycle460 kcal
Soccer600 kcal
gardening270 kcal
In-line skating400 kcal
to jog720 kcal
swim690 kcal
Dance410 kcal
tennis530 kcal
climb stairs390 kcal
volleyball240 kcal
Walking350 kcal