Basal Metabolism And Men

Why it seems to be easier for men to lose weight than women.

An American woman of average height has a basal metabolic rate of approximately 1300 calories. The average American man has a BMR of approximately 1700 calories. Remember that basal metabolism is based upon a calculation of energy (in the form of calories) needed through food in order to survive. Men, on average, have a 400 calorie basic advantage over women, mostly due to body composition. Men weigh more and are generally leaner due to muscle mass. Hormones play a role in determining BMR, but muscle mass drives metabolism. Men can calculate their BMR by using the following formulation:


Step :1 Multiply your weight by 6.2 ________
Step 2: Multiply your height by 12.7 ________
Step 3: Add answers from Step 1 & 2 ________
Step 4: Multiply your age by 6.8 ________
Step 5: Subtract Step 4 from Step 3 ________
Step 6: Add 66 to the answer from Step 5 ________


Our subject example, Sam, weighs 205 pounds. He is 5’10” tall (70”) and 42 years old.


Step 1: Multiply your weight by 6.2 1271
Step 2: Multiply your height by 12.7 889
Step 3: Add answers from Step 1 & 2 2160
Step 4: Multiply your age by 6.8 286
Step 5: Subtract Step 4 from Step 3 1874
Step 6: Add 66 to the answer from Step 5 1940


Sam’s BMR is 1,940 calories. This amount represents 50-75% of daily caloric expenditure (energy) Sam’s body requires to stay alive. Calories ingested over this amount and not used by the body though additional exercise results in weight gain.

Women tend to lose muscle mass when they diet, which contributes to BMR fluctuations and weight gain because we burn too few calories. Men tend to have a greater ‘muscle to fat ratio’ and muscles require more fuel. On average, women tend to have a 5-10% higher percentage of body fat than men of similar size. So men because of their gender have a basic BMR advantage over women. The good news is that we (both men and women) can increase our basal metabolic rates through exercise and strength training.(1)

Reference

M.Nelson, Ph.D. School of Nutrition Science and Policy, Tufts University 1998

The Better Life Experts | December 29, 2008