Your resting metabolic rate, or RMR, is the rate at which you burn calories and is typically expressed in units of calories per day. Your RMR is based on the assumption that you are resting quietly and are not actively digesting food. It is, in other words, a measure of your baseline caloric use, before exercise and activity. You can estimate your RMR from a few specific facts about yourself that you can plug into a formula. Each gender uses a different formula due to the differences in metabolic rate between the two genders.
Step 1
Obtain your height with a tape measure. Multiply your height in inches by 2.54 to get your height in centimeters.
Step 2
Weigh yourself with a scale. Divide your weight in pounds by 2.2 to get your weight in kilograms.
Step 3
Compute the RMR for men with this equation: RMR = (6.25 x height) + (9.99 x weight) - (4.92 x age) + 5. Your height must be in centimeters, your weight must be in kilograms and your age must be in years.
Let your height be 180 cm, your weight be 75 kg and your age be 35 years. Your RMR is therefore (6.25 x 180) + (9.99 x 75) -- (4.92 x 35) + 5 = 1,707 calories per day.
Step 4
Calculate the RMR for women with this equation: RMR = (6.25 x height) + (9.99 x weight) - (4.92 x age) - 161. Your height must be in centimeters, your weight must be in kilograms and your age must be in years.
Let your height be 165 cm, your weight be 60 kg and your age be 55 years. Your RMR is therefore (6.25 x 165) + (9.99 x 60) -- (4.92 x 55) - 161 = 1,541 calories per day.
Things You'll Need
- Tape measure
- Scale
- Calculator
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