Most people who set calorie goals for fat loss or muscle gain start by estimating their basal metabolic rate or BMR, the number of calories the body needs to function at rest. Traditionally, BMR is thought to be dictated by factors like age, gender, and lean body mass, which is why so many calorie equations rely on those variables. However, updated research is showing that BMR is more strongly tied to organ mass than muscle or fat, which significantly changes how we should think about daily energy needs.
The heart, brain, liver, and kidneys are incredibly energy intensive, burning a disproportionate number of calories compared to muscle or fat. This means two people with the same lean body mass can have very different metabolic rates depending on their organ size and function. Because of this, traditional BMR calculations tend to be inaccurate, often overestimating how many calories someone actually burns at rest. That said, the traditional equations are not entirely useless. A bigger person is more likely to have larger organs, meaning these estimates can still be reasonably accurate in many cases. The problem is that this is not always true, which is why some people struggle to see progress when strictly following standard calorie recommendations.
This is why tracking progress is more important than fixating on the numbers that come out of an equation. BMR estimates and calorie recommendations are useful starting points, but they are just that, starting points. If weight loss is slower than expected or nonexistent, it is likely that the true BMR is lower than predicted, and adjustments need to be made. The same goes for muscle gain. If the scale is not moving and strength is not increasing, there is a good chance more calories are needed. Monitoring weight trends, strength levels, and how you feel in training will give a far more accurate picture of whether your nutrition is actually aligned with your goals. Whether you participate in small group personal training, 1:1 training or active rehab at AIM Athletic, nutrition status is key to achieving your goals, and understanding how BMR actually works is imparitive to your success.
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