We all know the importance of fitness. But food intake is more than half your battle.
If you’re resetting your body this New Year and trying to manage your weight, calculating your resting metabolic rate, or RMR, will give you insight into how much fuel your body needs to stay fit and healthy.
What is it? The resting metabolic rate (RMR) is simply the number of calories the body requires to stay alive. It is important because any calorie intake above your RMR is stored as fat in your body. The RMR is a good estimate for those of us who haven’t undergone actual medical testing for this.
The basic RMR formula:
Weight in pounds X 10 = RMR
Weight in kilos X 22 = RMR
In depth RMR formula:
If you’re a woman:
655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years). Example, if you’re 130 pounds, 5’3”, and 36, your BMR is 665 + (4.35 x 130) + (4.7 x 63) – (4.7 x 36) = 1,357.4 calories
If you’re a man
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years).
Example, if you’re 170 pounds, 5’11”, and 43, your BMR is 66 + (6.23 x 170) + (12.7 x 71) – (6.8 x 43) = 1,734.4 calories
How can you use this number to your advantage? Knowing your BMR can help you create a more effective strategy for weight loss, allowing you to better keep your calorie count on track and better understand the effect exercise will have on your waistline.
In order to lose weight the medical community has stated that you need to reduce your caloric intake below your total daily calorie requirement indicated by your BMR. Putting your body in a 500-calorie deficit every day generally results in the loss of one pound every week.
It’s important to note that your RMR is also dependent on your activity level. The more active you are, the more energy you expend and the more calories it takes to fuel you.