Basal Metabolic Rate (BMR) is a term that is frequently used in health and fitness circles, yet there are still many misconceptions and myths surrounding it. With the rise of social media and internet influencers, it’s easy to fall prey to false information about BMR. In this article, we will debunk some of the common myths about BMR and provide a clear understanding of what it is and why it matters.

Myth #1: BMR is the same for everyone

One of the most common myths about BMR is that it is the same for everyone. In simple terms, BMR is the number of calories your body needs to perform basic functions such as breathing, maintaining body temperature, and keeping your heart beating. Many people believe that BMR is solely based on age, weight, and height, and everyone’s BMR is the same within these factors. However, this is not accurate.

In reality, BMR is as unique as our fingerprints. It is influenced by a variety of factors such as genetics, hormones, muscle mass, and body composition. This means that two people of the same age, weight, and height can have significantly different BMRs. For example, a person with more muscle mass will have a higher BMR than someone with a higher percentage of body fat, even if they have the same weight and height.

Myth #2: BMR cannot be changed

Another common myth surrounding BMR is that it is fixed and cannot be changed. Many people believe that they are stuck with a slow BMR, making it difficult for them to lose weight. While it is true that BMR is influenced by genetics, there are several lifestyle factors that can affect it.

Regular exercise and strength training can increase your muscle mass, which in turn, raises your BMR. This is because muscles require more energy to function compared to fat. Additionally, crash dieting and extreme calorie restriction can slow down your BMR as your body tries to conserve energy. Therefore, making sustainable lifestyle changes and maintaining a healthy weight can positively impact your BMR.

Myth #3: BMR determines weight loss

BMR is often used as a tool to determine the number of calories needed to maintain weight or lose weight. However, many people falsely believe that the lower their BMR, the harder it is for them to lose weight. While BMR does play a role in weight loss, it is not the only factor to consider.

The number of calories you burn in a day is a sum of your BMR, physical activity, and the thermic effect of food (TEF). TEF refers to the energy needed to digest and metabolize food. For example, protein requires more energy to digest compared to carbohydrates. So, while someone with a higher BMR may burn more calories at rest, a person with a lower BMR who is more physically active may require more calories to maintain their weight.

Myth #4: Eating less increases BMR

Many people believe that by eating less, their BMR will increase. This is not true. In fact, restricting your calories too much can lead to a decrease in BMR. When you consume fewer calories than your body needs, it goes into survival mode and slows down your metabolism to conserve energy. This can ultimately hinder weight loss efforts and make it easier to regain weight.

Instead of excessively reducing your calorie intake, focus on eating a balanced diet with the right amount of calories to support your activity levels and metabolism.

In conclusion, BMR is a complex factor in weight management that is often misunderstood. It is influenced by various factors and can be modified through lifestyle changes. It is important to understand your BMR and how it relates to your overall health goals. Eating a balanced diet, staying physically active, and maintaining a healthy weight are key to optimizing your BMR and overall well-being. Do not fall for these common myths about BMR, and continue to educate yourself with credible sources to make informed decisions about your health and fitness journey.