Qu'est-ce que le métabolisme de base et pourquoi est-il important ?

Le métabolisme de base (MB), aussi appelé métabolisme basal, représente la dépense minimale d'énergie nécessaire pour maintenir les fonctions vitales d'un individu. Ces fonctions incluent le fonctionnement du cœur, du cerveau, la respiration, la digestion et la thermorégulation. Cela s'applique lorsque la personne est à jeun, au repos et dans des conditions de thermoneutralité. Le MB constitue environ 60 à 70% des dépenses énergétiques journalières. Il varie en fonction de l'âge, du poids et du sexe. Comprendre son métabolisme de base est essentiel pour évaluer les besoins énergétiques de l'organisme et adopter une alimentation adaptée.

Comment les facteurs tels que le poids, la taille et l'âge influencent-ils le taux métabolique de base ?

Le taux métabolique de base est directement influencé par des facteurs comme le poids, la taille et l'âge : Le poids et la taille jouent un rôle clé en affectant la surface corporelle et la masse musculaire. Les personnes ayant une plus grande taille ou une masse musculaire plus importante ont généralement un métabolisme de base plus élevé. L'âge est également important, car le métabolisme tend à diminuer avec le temps. Cela est principalement dû à la perte de tissu musculaire et à des changements hormonaux et neurologiques.

What is a woman’s basic metabolic rate ? We explain.

Écrit par Kevin Calatayud
Modifié le : 17 June 2025

A woman's basal metabolic rate is an essential concept for understanding her daily energy needs and managing her weight effectively. Also known as basal metabolism, it represents the amount of energy the body uses to function at rest, i.e. when it is not subjected to any physical activity. This measurement is important for estimating daily energy expenditure and determining the caloric intake required to maintain, gain or lose weight.

Understanding a woman’s basal metabolic rate enables her to personalize her dietary plans and physical adaptation programs, while taking into account factors such as weight, height, age and level of physical activity. In this article, we’ll explore in detail what the basal metabolic rate is, how to calculate it and why it’s so important to women’s health.

What is basal metabolic rate ?

Basic metabolism, also known as basal metabolism or resting metabolism, corresponds to the body’s essential energy requirements to function when at rest. It’s the amount of energy the body needs to carry out its vital functions, such as brain function, breathing, digestion and body temperature regulation.

This metabolism forms the basis of daily energy expenditure, without including calories burned during physical activity or movement. In other words, it measures the body’s energy expenditure in a state of total rest, without any additional activity.

Basal metabolic rate varies from person to person and depends on many factors, such as gender, height, weight, muscle mass and age. For example, men generally have a higher basal metabolic rate than women, due to their greater muscle mass.

Understanding your basal metabolic rate is essential to developing a suitable eating plan and physical activity routine. This allows you to determine your daily calorie requirements, while promoting optimal weight management and overall health.

How do you calculate your basal metabolic rate?

Factors influencing basal metabolic rate in women

The calculation of a woman’s basal metabolic rate is based on several key factors. These include gender, height, weight, age and body composition. Here’s how these parameters influence the calculation.

Gender plays a significant role, as women generally have a lower basal metabolic rate than men, due to their lower muscle mass.

Height and weight are also important. Taller, heavier people tend to have a higher basal metabolic rate, due to greater body surface area and muscle mass.

Age is a determining factor, as the basal metabolic rate naturally decreases over time, particularly after the menopause in women. Lower estrogen levels make metabolism slow.

Finally, body composition, particularly muscle mass, plays a major role. Muscle consumes more calories than fat, even at rest.

What is a woman’s basic metabolic rate?

To estimate a woman’s basal metabolic rate, the Harris-Benedict formula is often used. Here’s the specific formula for women:

Basic metabolism (in kcal/day) =
655 + (9.563 × weight in kg) + (1.850 × height in cm) – (4.676 × age in years)

This formula provides an estimate based on the woman’s weight, height and age.

What is a sportswoman’s basal metabolic rate?

In athletic women, the basal metabolic rate may be slightly higher, thanks to their greater muscle mass and more intense level of physical activity. However, the Harris-Benedict formula remains a basis for calculation, and adjustments may be necessary to take account of additional physical activity.

For a more accurate estimate, a physical activity factor is often applied to the basal metabolic rate. For example:

Activity level	Description	Multiplication factor
Sedentary	Little or no physical activity (office work, no sport)	1,2
Slightly active	Light physical activity 1 to 3 times/week (walking, yoga, gentle exercise)	1,375
Moderately active	Moderate activity 3 to 5 times/week (fitness, swimming, light cycling)	1,55
Very active	Intense activity 6 to 7 days/week (regular sports, running, weight training)	1,725
Extremely active / Elite sportswoman	Intense training + physical work or double daily sessions	1,9 à 2,4

What is the basic metabolic rate of a pregnant woman?

During pregnancy, a woman’s basal metabolic rate may increase slightly due to increased energy requirements to support fetal development and physiological changes. In general, an increase of 300 kcal per day is recommended during the second and third trimesters to meet these additional needs.

Haute Autorité de Santé (HAS): indicates that basal metabolic rate increases by around 300 kcal per day during pregnancy: https: //www.has-sante.fr/jcms/p_3084460/fr/referentiel-de-prescription-d-activite-physique-et-sportive-pendant-la-grossesse-et-en-post-partum?

However, it’s essential to consult a healthcare professional for personalized recommendations, as energy requirements can vary according to individual factors such as a pregnant woman’s weight and physical activity.

Why basic metabolism is important for women’s health

Basal metabolism plays an essential role in women’s health for many reasons. Understanding and managing this metabolic rate can have a considerable impact on overall well-being and weight management.

First of all, basal metabolic rate is essential for determining daily caloric requirements. Knowing this rate makes it possible to plan a balanced and appropriate diet, thus avoiding caloric excess or deficiency. These imbalances can lead to health problems such as obesity, diabetes or nutritional disorders.

Furthermore, the basal metabolic rate changes at different stages of a woman’s life, particularly during the menopause. Hormonal changes, such as a drop in estrogen levels, can slow down the basal metabolic rate by around 200 kcal. This encourages the storage of fat around the waist and increases the risk of weight gain.

Careful management of diet and physical activity is therefore necessary to compensate for these changes, and a new lifestyle through metabolic recalibration is useful.

Furthermore, basal metabolic rate is closely linked to body composition, particularly muscle mass. Women who maintain healthy muscle mass tend to have a higher basal metabolic rate, which helps them burn calories more efficiently, even at rest.

This underlines the importance of regular exercise in maintaining an optimal metabolism.

Last but not least, understanding basal metabolic rate helps to manage weight loss or gain goals in a healthy and sustainable way. By adjusting calorie intake and physical activity levels in line with basal metabolic rate, women can achieve their health and fitness goals more effectively and without health risks.

The liver’s role in basic metabolism and the factors that influence it

The liver plays a central role in basic metabolism, i.e. the minimum energy the body consumes at rest to carry out its vital functions. In particular, this vital organ regulates blood sugar levels, transforms nutrients absorbed by the digestive tract, breaks down toxic substances and participates in energy production.

Approximately 20-30% of basic metabolism is attributed to liver activity. However, liver function can be disrupted by factors such as chronic exposure to environmental pollutants, toxins (drugs, alcohol), prolonged stress and an unbalanced diet or one too rich in sugars and processed fats. These factors can lead to liver overload, slowing down basic metabolism and encouraging the accumulation of fats, particularly in the liver itself (steatosis). Protecting and supporting the liver is therefore essential to maintaining an efficient metabolism and overall good health.

Persistent fatigue, stagnation, discomfort? Maybe it’s time to lift the brakes. Visit our metabolic blockages section to take stock and act naturally.

Metabolism guide

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MY METABOLIC GUIDE

Conclusion

In summary, basal metabolic rate is an essential element of women’s health and well-being. It represents the body’s minimum energy requirements at rest, and varies according to a number of factors such as gender, height, weight, age and body composition.

Using formulas such as the Harris-Benedict formula, this rate can be accurately calculated. Hormonal changes, particularly those associated with menopause, as well as increased muscle mass, can have a significant impact on this metabolism.

Understanding and managing your basal metabolic rate can help you plan a balanced diet, maintain a healthy weight and optimize your physical performance. Don’t hesitate to consult a healthcare professional for personalized recommendations and take concrete steps to improve your overall health.

FAQ

What is basal metabolic rate and why is it important?

Basal metabolic rate (BMR), also known as basal metabolic rate, represents the minimum expenditure of energy required to maintain an individual’s vital functions. These functions include heart and brain function, breathing, digestion and thermoregulation. This applies when the person is fasting, at rest and in conditions of thermoneutrality.
MB constitutes around 60 to 70% of daily energy expenditure. It varies according to age, weight and sex. Understanding your basal metabolic rate is essential for assessing your body’s energy requirements and adopting an appropriate diet.

How do factors such as weight, height and age influence the basal metabolic rate?

Basal metabolic rate is directly influenced by factors such as weight, height and age:
Weight and height play a key role in affecting body surface area and muscle mass. People with greater height or muscle mass generally have a higher basal metabolic rate.
Age is also important, as metabolism tends to decrease over time. This is mainly due to loss of muscle tissue and hormonal and neurological changes.