CYCLING PERFORMANCE TIPS - basal metabolic rate


Basal Metabolic Rate

The basal metabolic rate (BMR) or resting metabolic rate (RMR) is defined as the energy requirements of the human body at rest and reflects our Caloric needs to maintain basic life processes. These Calories need to be replaced whether or not one exercises.

You can estimate your BMR with the following formula:

(One pound = 454 grams or .454 kg)

These are replacement Calories and already take into account the inefficiency of digestion, transformation to ATP, etc. discussed elsewhere.

The BMR is about 5 to 10% lower in women than in men of a similar weight. This does not reflect a sex difference in the metabolic rate of similar tissues, but is a reflection of the fact that women generally have more body fat than men of similar weight, and muscle tissue, being more metabolically active than fat, is the major determinate of resting Caloric consumption. Cunningham nicely demonstrated that Lean body Mass (LBM) i.e. muscle mass, was the single best predictor of BMR. He provided an alternative equation to determine replacement Calories for an individual's BMR that was sex independent (once the LBM was calcualted): BMR(cal/day) = 500 + 22 (LBM).

Let's digress for a moment and address three common misconceptions about the BMR.

Questions on content or suggestions to improve this page are appreciated.

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