Understanding Your Basal Metabolic Rate (BMR)
Your BMR represents the minimum number of calories your body needs to perform life-sustaining functions, like breathing, circulation, and cell production, while completely at rest. It is a foundational metric for anyone interested in managing their weight or understanding their nutritional needs, as it sets the baseline for your body's energy requirements.
It is essential to distinguish BMR from your Resting Metabolic Rate (RMR), although the terms are often used interchangeably. A BMR measurement is taken under highly controlled, strict conditions (e.g., after a 12-hour fast and 8 hours of sleep), while an RMR is a less restrictive measurement of your actual energy expenditure at rest. RMR is typically about 10-20% higher than BMR because it accounts for minor day-to-day activities.
Factors that Influence a 1700 BMR
Simply having a 1700 BMR doesn't reveal much on its own. Its context is determined by several personal factors that shape your unique metabolic rate. Because BMR is influenced by these variables, a 1700 BMR will mean different things for different people.
Age and Gender
On average, men tend to have higher BMRs than women due to greater muscle mass. A 1700 BMR might be considered average for a man but is a relatively high rate for a woman. Furthermore, metabolism naturally slows with age. For an adult over 50, a 1700 BMR could be considered quite high, while for a young adult, it might be more standard.
Body Composition
Body composition—the ratio of muscle to fat—is one of the most significant factors affecting BMR. Muscle tissue is metabolically more active than fat tissue, meaning it burns more calories even at rest. Therefore, a person with more lean muscle mass will have a higher BMR than someone of the same weight and height but with a higher body fat percentage. For example, a strength athlete with significant muscle mass could have a BMR of 1700, whereas an individual with higher body fat might have a lower BMR.
Genetics and Hormones
Some people are genetically predisposed to have a faster or slower metabolism. Hormonal balance, particularly the thyroid hormones, also plays a critical role. An underactive thyroid can slow down BMR, while an overactive one can speed it up.
From BMR to a Personalized Nutrition Diet
Your BMR of 1700 is just the starting point for building a nutrition diet. The next step is to calculate your Total Daily Energy Expenditure (TDEE), which gives you a more complete picture of your daily calorie needs.
Calculating Your TDEE
To determine your TDEE, you multiply your BMR by an activity factor that corresponds to your average daily activity level. This final number represents the approximate amount of calories you burn in a day and should be your benchmark for weight management.
Activity Level Factors:
- Sedentary (little to no exercise): Multiply BMR by 1.2
- Lightly Active (light exercise 1-3 days/week): Multiply BMR by 1.375
- Moderately Active (moderate exercise 3-5 days/week): Multiply BMR by 1.55
- Very Active (hard exercise 6-7 days/week): Multiply BMR by 1.725
- Extra Active (very hard exercise and/or physical job): Multiply BMR by 1.9
Comparison: TDEE Based on a 1700 BMR
| Activity Level | Activity Factor | Estimated TDEE (calories/day) |
|---|---|---|
| Sedentary | 1.2 | 2,040 |
| Lightly Active | 1.375 | 2,338 |
| Moderately Active | 1.55 | 2,635 |
| Very Active | 1.725 | 2,933 |
| Extra Active | 1.9 | 3,230 |
Strategies for Weight Management with a 1700 BMR
Once you have calculated your TDEE, you can create a targeted nutrition plan based on your goals.
For Weight Loss
To lose weight, you need to create a calorie deficit, meaning your calorie intake is less than your TDEE. For a person with a 1700 BMR who is lightly active (TDEE of ~2,338), a modest deficit of 300-500 calories per day would result in a target intake of 1,838-2,038 calories. It's crucial to avoid extreme calorie restriction, which can cause your body to slow its metabolism and burn less muscle mass.
For Weight Maintenance
To maintain your current weight, your calorie intake should match your TDEE. For a moderately active individual with a 1700 BMR, this would mean consuming approximately 2,635 calories per day. Focus on balanced meals with lean protein, healthy fats, and complex carbohydrates to support your body's energy needs and overall health.
For Muscle Gain
To build muscle, you need a slight calorie surplus and a consistent resistance training program. For someone very active with a 1700 BMR, this might mean eating around 3,000-3,200 calories per day. Ensure a high intake of protein to support muscle repair and growth.
Optimizing Your Nutrition Diet Around Your BMR
Beyond just calories, the quality of your diet is paramount for metabolic health.
- Prioritize Lean Protein: Protein has a higher thermic effect of food (TEF), meaning your body burns more calories to digest it. Include sources like chicken, fish, legumes, and eggs.
- Eat Nutrient-Dense Foods: Focus on whole foods such as fruits, vegetables, and whole grains. These provide essential vitamins and minerals and contribute to satiety.
- Incorporate Resistance Training: Regularly lifting weights or doing bodyweight exercises can help increase or preserve your muscle mass, which helps maintain a healthy BMR over time.
- Stay Hydrated: Drinking enough water is crucial for metabolic processes. Dehydration can slow down your metabolism.
- Do Not Skip Meals: Eating consistently throughout the day can help prevent your metabolism from slowing down.
Conclusion
Rather than asking, "is 1700 basal metabolic rate good?," a more constructive approach is to understand what that number signifies for your personal health profile. Your BMR is a valuable piece of data, providing the foundation for calculating your total daily energy needs based on your unique characteristics. When used correctly alongside a personalized nutrition diet and regular physical activity, a 1700 BMR can be a powerful tool for achieving your specific health and weight management goals. For personalized advice, consider consulting a healthcare provider or a registered dietitian.
More resources on BMR
For a deeper dive into metabolic rates and related health topics, explore the resource offered by the Cleveland Clinic.
