Trace VanderMey

The amount of energy, measured in kilojoules (kJ), that your body burns at any given time is affected by your metabolism. Achieving or maintaining a healthy weight is a balancing act. If we regularly eat and drink more kilojoules than we need for our metabolism, we store it mostly as fat.

Most of the energy we use each day is used to keep all the systems in our body functioning properly. This is out of our control. However, we can make metabolism work for us when we exercise. When you are active, the body burns more energy (kilojoules).

Our metabolism is complex – put simply it has two parts, which are carefully regulated by the body to make sure they remain in balance. They are:

Your body’s metabolic rate (or total energy expenditure) can be divided into three components, which are:

Based on a moderately active person (30–45 minutes of moderate-intensity physical activity per day), this component contributes 20 per cent of our daily energy use.

The BMR refers to the amount of energy your body needs to maintain homeostasis.Your BMR is largely determined by your total lean mass, especially muscle mass, because lean mass requires a lot of energy to maintain. Anything that reduces lean mass will reduce your BMR. As your BMR accounts for so much of your total energy consumption, it is important to preserve or even increase your lean muscle mass through exercise when trying to lose weight.

This means combining exercise (particularly weight-bearing and resistance exercises to boost muscle mass) with changes towards healthier eating patterns rather than dietary changes alone as eating too few kilojoules encourages the body to slow the metabolism to conserve energy.

An average man has a BMR of around 7,100 kJ per day, while an average woman has a BMR of around 5,900 kJ per day. Energy expenditure is continuous, but the rate varies throughout the day. The rate of energy expenditure is usually lowest in the early morning.

Your BMR is influenced by multiple factors working in combination, including:

Your BMR rises after you eat because you use energy to eat, digest and metabolise the food you have just eaten. The rise occurs soon after you start eating, and peaks two to three hours later. This rise in the BMR can range between two per cent and 30 per cent, depending on the size of the meal and the types of foods eaten.Different foods raise BMR by differing amounts. For example:

Energy used during exercise is the only form of energy expenditure that we have any control over. However, estimating the energy spent during exercise is difficult, as the true value for each person will vary based on factors such as their weight, age, health and the intensity with which each activity is performed. Australia has physical activity guidelinesExternal Link that recommend the amount and intensity of activity by age and life stage. It’s important for our overall health that we limit our time being sedentary (sitting or lounging around) and make sure we get at least 30 minutes of moderate-intensity physical activity every day.

As a rough guide:

Hormones help regulate our metabolism. Some of the more common hormonal disorders affect the thyroid. This gland secretes hormones to regulate many metabolic processes, including energy expenditure (the rate at which kilojoules are burned).Thyroid disorders include:

Our genes are the blueprints for the proteins in our body, and our proteins are responsible for the digestion and metabolism of our food. Sometimes, a faulty gene means we produce a protein that is ineffective in dealing with our food, resulting in a metabolic disorder. In most cases, genetic metabolic disorders can be managed under medical supervision, with close attention to diet.The symptoms of genetic metabolic disorders can be very similar to those of other disorders and diseases, making it difficult to pinpoint the exact cause. See your doctor if you suspect you have a metabolic disorder. Some genetic disorders of metabolism include:

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