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Knowing Your BMR Is The Key To Building Muscle or Losing Weight

27th April 2021

Fitness Health

27th April 2021

By Shivraj Bassi

What is BMR?

Basal Metabolic Rate (BMR), also sometimes referred to as Resting Metabolic Rate (RMR) is the metric used to measure your body’s metabolism. Your BMR refers to the number of calories that your body requires to keep your body functioning at rest, and how much energy your body burns at rest.

You may be under the impression that you need to adopt a gruelling exercise regime to achieve your fitness goals – but this definitely isn’t the case. (Phew!)

Depending on your fitness goals, you may want to calculate your BMR to ensure you are getting the best results from your dietary behaviours and workouts. Any increase to your metabolic weight, such as exercise, will increase your BMR, and therefore increase your body’s energy and fat burning efficiencies.

A lot of people try and ‘speed up’ their metabolism (which is a set of processes in your body responsible for a whole host of things, including energy and fat-burning) when trying to lose weight– but this isn’t strictly possible. By calculating your BMR, you can work out exactly what your body needs, and learn how to increase the rate at which your body burns fat that way.

The key here is to note that whilst you can’t control how fast your body naturally burns fat, you can control how many calories you burn through exercise – and calculating your BMR will give you the knowledge necessary to accurately and safely achieve this – if that’s your fitness goal. Calculating your BMR isn’t only beneficial to those looking to lose weight, though, and we’ll get into that shortly.

In short: knowing your BMR is the key to building muscle or losing weight.

What is a ‘normal’ BMR?

As with all body and health-related factors, what is normal for one person won’t be normal for another, so it’s important not to get hung up on these statistics. But, if you’re looking for a starting point, or an average, the average BMR for a man is 7,100kJ, and for a woman: 5,900kJ (kilojoules). This refers to energy, and notes the average energy-burning rate for each sex.

To break it down simply, if you have a low BMR, this means that your metabolism is slower - you need to eat a lower amount of calories to be able to lose body mass. On the flip side, if you have a high BMR, you’re going to need to burn more calories to lose weight, as your metabolism is faster. Highly active individuals such as athletes will typically have a high BMR, purely due to the amount of daily exercise they do.

It can be frustrating as someone trying to lose weight to learn that their metabolism is just naturally slower than other people, and sometimes disheartening. But please don’t be demotivated, these factors are often out of our control, and it doesn’t mean that you won’t be able to lose weight.

What affects our BMR?

  • Body size
  • Your growth rate
  • Your gender
  • Your weight
  • Your age
  • Your ethnicity
  • Hormones
  • Any dietary deficiencies
  • The amount of exercise you do
  • Your environmental temperature (yes, really!)

This is why it’s important that there is no ‘normal’, and you should concentrate on your BMR and how you can use this information to reach your individual fitness goals – whatever they are.

BMR and Weight-Loss

With the recent decline in physical activity as a result of COVID-19 and the drastic changes to our lifestyle, many people have started to calculate their BMR to make positive changes to their health. Worryingly for our overall health, a recent study found that 42% of people reported gaining weight since the pandemic began.

It’s predicted that the after-effects of this drop in exercise will continue long after the pandemic ends – so it’s important that we take the necessary steps to take back control of our health and dietary behaviours.

A great way of doing this is to calculate your BMR so that you are informed to be able to make healthy choices – The McKinsey Global Institute state that we could reduce disease and obesity risk by as much as one third if we introduce weight management into our daily routines.

Calculating Your BMR

Calculating your BMR can be pretty complex and can be done through a calculation that takes into account your gender, weight in kilograms, height in centimetres and age and amount of daily exercise you currently do or aim to do.

Calculating your BMR is the first step in discovering your metabolic rate, and can set you up nicely to make any necessary changes to your diet to achieve your fitness goals and improve your performance and overall well-being.

Calculating your BMR can enable you to achieve a range of fitness goals, including:

  • Weight Loss
  • Weight Maintenance
  • Weight Gain

How To Calculate Your BMR

However, due to the complexity and range of factors involved, many people choose to use a simple BMR calculator to gain an automatic BMR estimate.

You’ll find when using these online calculators that many refer to a ‘calculation formula’, typically either Mifflin St. Jeor or Harris-Benedict – both named after the researchers that purposed them. Either can be used to calculate your BMR, so it is generally up to personal preference – but many researchers recommend Mifflin St. Jeor, claiming higher accuracy rates. 

Ready to try one out? Simply enter your info into the calculator below to get an approximation of your BMR.

From here, you can use this result as an estimation to set your needs. Now it’s time to decide on your diet, workouts and supplements to assist you on your fitness journey.

Summary

Calculating your BMR is a great place to start in your fitness journey – or even a perfect technique to implement into your existing routine if you want to further improve your performance. This calculation means you are completely in-the-know when it comes to your body’s performance and physical health, allowing you to control and monitor your well-being.

When making dietary changes as a reflection of calculations such as BMR – be sure not to do anything too drastic, too quickly. Make small, manageable and healthy changes that are manageable and be consistent for the best results.

Happy calculating!

References

  • Frankenfield, D. C., Muth, E. R., & Rowe, W. A. (1998). The Harris-Benedict studies of human basal metabolism: history and limitations. Journal of the American Dietetic Association, 98(4), 439-445. Click here.
  • Frankenfield, D., Roth-Yousey, L., Compher, C., & Evidence Analysis Working Group. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic association, 105(5), 775-789. Click here.
  • Hall, G., Laddu, D. R., Phillips, S. A., Lavie, C. J., & Arena, R. (2020). A tale of two pandemics: How will COVID-19 and global trends in physical inactivity and sedentary behavior affect one another?. Progress in cardiovascular diseases. Click here.
  • Linzer, K., Remes, J. & Singhal, S. (2021). How Prioritising Health Is A Prescription For US Prosperity. McKinsey Global Institute. Click here.
  • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American journal of clinical nutrition, 51(2), 241-247. Click here.
  • Slightly More Than 6 in 10 U.S. Adults (61%) Report Undesired Weight Change Since Start of Pandemic. (2021). APA Organisation. Click here.
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Fibre

The Benefits of a High Fibre Diet for Energy, Gut Health & Balance

Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. 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In practical terms, this often leads to: More consistent energy across the day Fewer mid-afternoon crashes Reduced reliance on quick fixes like sugar or caffeine For those balancing work, training, and recovery, the more stable blood sugar levels provided by fibre mean more consistent energy availability. This can translate into better training sessions, particularly for longer or more demanding workouts. Appetite regulation High fibre foods tend to be more filling due to their volume and slower digestion. At the same time, they influence hormones involved in hunger and fullness, including ghrelin and peptide YY. There’s also a hormonal aspect to this. Fibre-rich foods can influence the release of satiety hormones, helping your body better recognise when it’s full. This creates a more sustainable approach to body composition. Instead of relying on weight loss restriction, your diet supports appetite regulation more naturally. 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High Fibre Diet Foods We’ve written about his previously (see here for our guide on high fibre foods) but in short, building a high fibre lifestyle doesn’t require a complete overhaul of your current diet. It’s instead about increasing variety and making more intentional choices within your existing routine. Below we have outlined some key foods that can help increase fibre intake. Whole grains Oats, brown rice, quinoa, and wholegrain bread provide a steady source of fibre while supporting sustained energy. They’re an easy upgrade from refined grains and tend to be more filling. Fruits and vegetables Eating more fruit and vegetable is one of the simplest ways to raise fibre intake. A useful approach is to focus on variety: Berries and apples for convenience Leafy greens for micronutrient density Root vegetables for more substantial meals Legumes Lentils, chickpeas, and beans are among the most fibre-dense foods available. They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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