Quick Health Tip - Weight Management and Metabolism

We should need to know at least the basics of our metabolism. The components of our metabolism are composed of our Resting Metabolic Rate (RMR), thermic effect of food, and physical activity. The RMR makes up for more than half of our caloric expenditures and is the rate at which our bodies use to energy to support vital functions. The RMR is largely affected by genetic predisposition, muscle mass, height, and weight; therefore, not everyone has the same RMR.
 
To help identify our RMR, we can use the “Lean Mass” or the “Harris Benedict” equations:

• Lean Mass = (21.6 * Fat Free Mass in kg) + 370.
• Harris Benedict for Males = 66 + (5* height in cm) + (13.8 * weight in kg) – (6.8* age)
• Harris Benedict for Females = 655 + (1.8* height in cm) + (9.6 * weight in kg) – (4.7* age)

 
Physical activity makes up the second most part of our caloric metabolism expenditures, while the thermic effect of food phenomena, makes up the third component. The effect states the more digestion, transportation, and assimilation to nutrients, the more caloric expenditure. Even though, the overconsumption will technically increase the thermic effect, this adjustment of the would still be less in calories expended vs. consumed. Usually, lean proteins and more complex carbs have a higher thermic effect than others, therefore if we relatively compare foods, eating lean meat expends more calories that a sugar cookie.