Know your Metabolic Rate

Metabolic Rate is the rate at which your body burns calories. Basically, our body burns calories through 3 different ways:-

1) Basal Metabolic Rate (BMR) is the amount of energy expended on a daily basis at rest, which is closely linked with Resting Metabolic Rate (RMR). BMR will show you the minimum calories your body need daily to keep yourself in a resting position and it also represents the minimum amount of energy which is required in order to keep your body functioning well (includes: having your heart beat, lungs breathing & body temperature normal). Please be reminded that our body still burning calories although we are in a non-active position, for example: sleeping or sitting.

2) Thermic Effect of Exercise (TEE) is the amount of energy expended due to activity perform in your daily living. (for example: work & exercise). The higher the TEE, the higher the calories your body required. The following is a list of activity factor based on your activity category.

Activity Factor	Category
1.2	Sedentary (Less Active)
1.4	Lightly Active
1.6	Moderately Active
1.7	Very Active
1.9	Extremely Active

3) Thermic Effect of Food (TEF) is the process of extracting energy and nutrients from food, including absorb, digest and process. Our body required more energy to digest the foods which are protein based and carbohydrates based compared to the foods which belongs to fat based. As such, it is essential to convert our body fat into muscle and consumption of protein is strongly recommended.


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In order to estimate your daily energy requirements, you need to know your BMR, TEE & TEF.

In conclusion:-

TEE(inclusive of BMR) = BMR x Activity Factor

TEF = about 10% of TEE (inclusive of BMR)

DAILY ENERGY required (kcal/day) = TEE (inclusive of BMR) + TEF

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For example:

Your BMR = 1200kcal & you are a less active person (involved no exercise and your daily activities won't consume lots of energy, for example watching TV & playing games)

Your daily estimate calories consumption required are:-

TEE (inclusive of BMR) = 1200kcal x 1.2 = 1440kcal

TEF = 10% x 1440kcal = 144kcal

OVERALL DAILY ENERGY required = TEE (inclusive of BMR) + TEF

                                                              = 1440kcal + 144kcal = 1584kcal/day