Find your BMR

• Women 65 + (9.6 x weight in kilograms) + (1.8 x height in centimetres) (4.7 x age in years) then multiply result by 4.2
• Men 66 + (13.7 x weight in kilograms) + (5 x height in centimetres) - (6.8 x age in years) then multiply result by 4.2
• Your BMR can be affected by a variety of factors, including hormonal problems and muscle mass.
• When our hormones are out of whack, our metabolism can change dramatically. An underactive thyroid can cause your metabolism to be sluggish and could potentially lead to weight gain. If you suspect your thyroid may be underactive, seek professional treatment.
• "Increased muscle mass results in an increased metabolic rate," Berry says. "By increasing our lean muscle mass we're forcing our body to use more energy. We use more energy to move muscles than fat."
• The types of food you eat can also alter your metabolism. Overeating when you are stressed slows your metabolism. Proteins raise your BMR by 30 per cent, while carbohydrates raise it by just six per cent, and fats a mere four per cent.
• If you haven't been blessed with a metabolism that runs at the speed of light, there is something you can do. Get moving. "By doing weight training you're increasing your metabolic rate. The key to a raised BMR is a good amount of muscle mass. When we loss muscle mass, our BMR drops," Berry says. "Weight training speeds up your metabolism for a longer period of time than going for a run does. To sustain muscle mass, have a balance of cardio and weight training."