Diet programs that are prepared according to the metabolic rate...


Metabolism is one of the most important factors in a person’s weight loss. When we talk about the metabolism, we refer to the body’s conversion of food, fat and stored fat into energy. It is significant in terms of energy, preservation of heat, activity and the functioning of the vital organs. The unit of measure for the metabolism is the calorie.


Total metabolic rate, on the other hand, is defined as the number of calories required for the execution of bodily functions, daily activities and exercise.


What is the basal metabolic rate?


It is defined as the number of calories required to maintain the biochemical activities of a person's vital organs throughout the course of 24 hours. In other words, it is the number of calories spent by the person in the resting state.


What are the factors that affect the basal metabolic rate?


– Body weight


– Composition of the body (Fat and muscle quantities)


– Age


– Gender


– Hormones


– Stress


– Stimulants (e.g. caffeine)


– Genetics


– Menstrual period and pregnancy


Body weight: Body weight is directly proportional to the metabolic rate. This means that a person with more body weight has a faster metabolism. This is due to the fact that the heavier person requires more energy to survive. When the person loses weight, their BMR is reduced. Therefore, the important point in weight loss is losing weight from fat mass instead of muscle mass. 


Muscle quantity: Even in the resting state, muscles burn more calories than the fats. We can say that persons with a high muscle ratio have a higher metabolic rate. To give an example from a study:  


Female A, 158 lbs, 33% body fat and a BMR of 1570 kcal.

Female B, same weight, 48% body fat and a BMR of 1250 kcal.


As we can see from this example, even when they have the same weight, height and age, their basal metabolic rates are different due to having different ratios of body fat. Exercise increases muscle mass, which in turn increases the basal metabolic rate.


Age: While it is high during growth periods, a decrease of 2-3% is observed every 10 years due to muscle loss with age.


Gender: Men have a higher basal metabolic rate than women due to the difference in muscle mass.


Hormones: Depending on the secretion of hormones, a decrease or increase in basal metabolic rate can be observed.


Stress: People with stress require more calories, because their muscles are more tense. Therefore, it is important to be in a relaxed and calm state when measuring the basal metabolic rate.


Stimulants: Caffeine or other stimulants increase the basal metabolic rate. Drugs on the other hand may increase or decrease the rate. Therefore, drugs or stimulants should not be allowed within 12 hours before the measurement.


Genetics: Can cause an increase or decrease in the basal metabolic rate.  


Menstrual period and pregnancy: While the basal metabolic rate changes during the menstrual period, it is high during pregnancy.  


Why is it important to have the basal metabolic rate measured?

Knowing the basal metabolic rate is important to determine the number of calories required. As the conventional methods of measurement are challenging and costly, they may lead people to incorrect results. Metabolic rate varies from individual to individual, and as we mentioned above, is affected by many factors. Therefore, it must always be measured on a regular basis within the scope of a diet program. Basal metabolic rate changes from day to day and even within the same day. This shows us that measurements must always be carried out under the same conditions.


Each patient who starts the program at our center has their metabolic rate measured and a suitable diet program is prepared for them accordingly.