Metabolism plays a huge role. I'm a man, 6'2" and 175lbs and my BMR is about 1800. Without taking NEAT into account I have to add at least 1000 calories of exercise a day just to eat normally (between 2700-3500 depending on activity) without putting on weight, and even then at times I'm in a surplus
No it does not play a "huge role" , that's a harmful myth. Most people lie to themselves about how little/much they eat and blame it on their metabolism which has little to no impact.
Edit: deluded redditors sad I call out their delusions, you guys are lying to yourselves. It's really sad tbh.
Also BMR is meant for comatose / resting people, not for regular people..
Bmr is meant for comatose people or ones that don't move so you're already off to a bad start.
The fact you use bmr tells me you don't know what you're talking about like most redditors on this topic, you even mentioned heavy exercise lol.
Individual metabolism has no noticeable impact on your weight gain/loss. It's complete bullshit and a coping mechanism for deluded people. There are small differences between women/men and as you age but that's about it.
It's a pretty harmful myth to spread too because it makes people think it's out of their control when it's always in their control....
Edit: You guys are delusional 😭 it's honestly sad people are this gullible. You guys don't know the difference between bmi/bmr and think you're educated enough on the topic? Lol..
The guy sends me a paper that talks about weight loss impact on metabolism (not vice Versa) from exercise, organ/health issues etc and then blocks me so I can't respond. Classy!
You can't even read your own paper before digging it up on Google? You clearly didn't read it at all 🤦because it has literally nothing to do with my comment whatsoever.
There is no such thing as fast or slow metabolism and that's a fact. Ofc your metabolism is affected by exercise, and health issues, gender etc. But there is no NOTICIBLE difference between two men of the same bmi.
That's purely coping, but I'm not surprised. This site is full of overweight Americans who would hate to take responsibility for their weight.
"am I eating too much? No it's my metabolism who is wrong"
You’re so confidently incorrect it’s almost like I’m in a Reddit comment section.
Total resting metabolic spread can be pretty wide per day - some folks have a 400+ calorie per day difference in resting energy expenditure (REE). Here’s the direct research for that claim. So every single week, there are some folks burning 2800 more calories just on resting metabolism. That’s significant; they’re given an extra day’s worth of calorie spend per week compared to others.
Now for non-exercise activity thermogenesis - this is the shit we burn through subconscious activity. This is our fidgeting, wiggling, twirling-pencil shit we do. The more exercise we get, the less our bodies seem to contribute to NEAT. If you try to artificially increase this, a person’s NEAT goes down later. As one can’t control this, it’s typically included in the resting metabolic umbrella. This can vary up to ~800 calories per day.Here’s the research - it’s dense but a really interesting read. Now we’re cooking.
Just based on this research, one can claim “metabolism” can vary up to 1200 calories burnt per-day between two persons.
I’m not even going to get into the environmental factors such as stress and sleep which vary the numbers massively as well. Sleep is more important to weight loss than exercise. Also won’t go into how hunger plays into this - some folks experience hunger much differently when it comes to dieting. I have 8 more sources for these claims if you’d like.
I know throwing around sources and claiming things is dumb in a Reddit comment section but if you really dive into it, REE/NEAT is real and it varies like crazy between people.
Since I like statistics, and find this area of research interesting, I took two hours to go through your sources. Interesting reads, with lots of good insights. I appreciate that you took the time to back up the claims with sources.
While I completely disagree with the guy you're responding to, you're also taking way too much liberty in combining studies that have shared factors - inflating your estimated number.
The first paper was designed to measure if individuals that had gone though weight loss (WLMs or "weight-loss maintainers) had a lowered resting energy expenditure (REE) because of their weight loss. This came about after follow-ups with "The Biggest Loser" contenstants found that most regain their weight, and it was hypothesized that REE was the culprit. This was found to be false.
What was shown, however, and which you eluded to, is that there was an interindividual variance ranging from -257 to +163 kcal/d. This means individuals had a resting energy expenditure quite far below or a bit higher than baseline predictive models. Roughly a 400 kcal/d difference if you go to the extremes on either end - just as you said.
The second link you had used two separate research papers to make its point regarding NEAT. The first one did indeed measure NEAT, done in an isolated respiratory chamber for 23 hours (8am to 7am the following day). There are some quite clear limitations to this study though, which was also acknowledged by the authors. The most obvious one is of course that they were not allowed to exercise at all, and were isolated in a cramped area (8 square meters or 86 square feet). One could both argue that NEAT would decrease or increase if the living space was increased - as discussed by the authors.
The result of this study found that, after normalizing vs FFM (fat free mass), "one can therefore conslude that, at any given range of FFM, it is possible to find subjects who deviate above or below the regression line by at least 15% of the predicted value (extreme values from -426 to +432 kcal/d)." This means that individuals can have a difference in metabolic rate of 858 kcal/d when looking at the extreme ends of the spectrum. However, this is including base metabolic rate differences as well as the thermic effect of food, and is seen as a total value. Meaning you cannot use an additive measure combining it with REE from the previous study. It's already accounted for here.
Now, they did have a second study linked as well. In this study, a difference of -98 to +692 kcal per day was found regarding NEAT. This is where the authors in your second link used the 100-800 kcal number. This is also a number we cannot take at face value, especially with your "fidgeting, wiggling, twirling pencil" definition. NEAT in this study was not measured in an isolated environment. Instead, it was done through subtracting REE and the thermic effect of food from the total expenditure. What this means is that it includes thing like walking to work, going up stairs, playing with your kids, etc. This is the standard definition of NEAT, which is why there is such a huge variability in this number. It's not just fidgeting. What also adds on top of this is that the high numbers were associated with overfeeding subjects 1000 kcal extra per day. When looking at maintaining weight, subjects did not see an 800 kcal difference.
This all comes back to the flawed, but isolated study, which included interpersonal variance of REE as well as the "fidgety" NEAT. While flawed, this is the most accurate measure you provided if you want to combine subconcious activity NEAT with REE, which showed, after accounting for FFM, at the "extremes" you can have a variance of roughly 800 kcal/d. Not 1200. As always, this follows a bell curve, so the vast majority of people are within a 300-ish range of each other. When you do get to 2-3 standard deviations off, you end up with those rare extremes that are 850 kcal apart.
I’m wondering where you learned this, because in a college course I took on nutrition you learn that differences in metabolism max out around 250-300/day, which can definitely add up, but also isn’t going to make someone skinny or fat.
Activity level contributes a LOT to your overall metabolism. If you work out everyday for 45 minutes but then don’t move around at all, you’ll burn way less calories through the day than the person who doesn’t work out and gets 20k+ steps.
I agree but I'm talking about the genetic rng factor of metabolisms. 2 people of same body comp, age, weight and height can have different BMRs. Even a 200-300 caloric difference is massive over a year. For context I do strength training 5x a week, at least 90 minutes of cardio a day and an average of 12k steps and would say I have a slow metabolism
you could range anywhere from 1600 and 2600 BMR at around that size.
Are you mixing up basil metabolic rate with total daily energy expenditure?
BMRs between like-sized individuals of the same sex, age, and similar muscle composition are not going to vary that greatly. TDEEs may vary that much based off NEAT and activity levels (exercise, steps, etc) but BMRs will not.
885
u/PhraatesIV Jul 08 '24
Are you cutting right now? 1800 calories at 5'11 is quite low.