Basal Metabolic Rate (BMR) Quiz

Basal Metabolic Rate (BMR)

• BMR is the number of calories burned at rest to maintain basic bodily functions
• Accounts for 60-75% of daily calories burned
• Influenced by age, nutrition, and activities
• Men have a higher BMR than women
• BMR calculation: 22 calories/kg body weight for women, 24 calories/kg body weight for men

Physical Activity Level (PAL)

• Measures the ratio of daily energy expenditure to BMR
• PAL values: 1.2 (sedentary), 1.3 (fairly active), 1.4 (moderately active), 1.5 (active), 1.7 (very active)
• Used to calculate daily calorie needs

Daily Calorie Needs

• Calculated by multiplying BMR by PAL
• Provides an estimate of daily calorie requirements to maintain weight

Carbohydrates

• Composed of carbon, hydrogen, and oxygen
• Found in grains, fruits, vegetables, sugars, starches, and cellulose
• Important fuel for exercise and energy release
• Stored as glycogen in the liver and muscles
• Daily intake guidelines: 5-7 g/kg body weight for moderate duration/low intensity training, 7-10 g/kg body weight for moderate-heavy endurance training, and 10 g/kg body weight for high-intensity training

Protein

• Found in both plant and animal sources
• Provides amino acids for building and repairing tissues
• Used for making enzymes, hormones, and antibodies
• Important for muscle tissue repair and recovery
• Daily intake guidelines: 1.2-1.7 g/kg body weight for athletes, 0.75 g/kg body weight for sedentary individuals

Fat

• Energy-containing nutrient found in food
• Essential for optimal health
• Stored in adipose tissue and muscle triglycerides
• Provides essential fatty acids, fat-soluble vitamins, and energy for exercise

Vitamins

• Organic compounds found in food
• Necessary for biochemical reactions in the body
• Classified as fat-soluble (vitamins A, D, E, and K) or water-soluble (B vitamins and vitamin C)

Minerals

• Inorganic compounds found in food
• Essential for bodily functions
• Classified as macro minerals (found in large amounts) and micro-minerals (found in smaller amounts)

Pre-Exercise Meal

• Importance of carbohydrate intake before exercise
• Timing of meal: 2-4 hours before exercise
• Amount of carbohydrate intake: 1-2 g/kg body weight depending on exercise duration and intensity
• Avoid eating a big meal before exercise to prevent discomfort and sluggishness

Hydration

• Importance of proper hydration before training to minimize dehydration risk
• Even mild dehydration can result in early fatigue and decreased performance

Learn about Basal Metabolic Rate, the number of calories burned at rest, and how age, nutrition, and activities influence it.