Learning how to interpret your resting metabolic rate, or RMR, will help you to understand how many calories your body burns per day. The RMR is the number of calories your body burns daily while at rest. The body is constantly burning calories in order to perform the various bodily functions that keep us alive, such as respiration, circulation and digestion. Ultrametabolism, is an exercise and diet plan outlined by Mark Hyman, M.D., that claims to increase your metabolism by implementing lifestyle changes.
Resting Metabolic Rate
Step 1
Figure out your daily RMR using your weight in kilograms, your height in centimeters and your age.
Step 2
Convert your weight in pounds to kilograms by dividing your weight by 2.2. Find your height in centimeters by multiplying your height in inches by 2.5.
Step 3
Plug your information into the RMR formula.
For men: (13.75 x w) + (5 x h) - (6.76 x a) + 66
For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655
A 30-year-old man who weighs 65 kilograms and is 183 cm tall burns (13.75 x 65) + (5 x 183) - (6.76 x 30) + 66 = 1,671.95 calories every day.
Ultrametabolism Tips
Step 1
Eat regular meals of whole, real, unprocessed foods. Choose your meals based on an array of fresh, organic fruits and vegetables, lean proteins, good fats and whole grain carbohydrates. Eat three meals per day, especially a protein-enhanced breakfast, and two healthy snacks.
Step 2
Avoid any processed foods, high fructose corn syrup, unnatural sugars, refined wheat and pasta products, gluten, sugary drinks, alcohol, saturated and trans-fats.
Step 3
Exercise regularly at least three times per week, but ideally 30 minutes, five times per week. Rotate your exercises with a combination of strength training, cardio and flexibility training. Hyman also recommends adding interval training to your exercise routine to increase your endurance.
Step 4
Avoid stressful situations and practice stress-reducing techniques daily, such as meditation, yoga and deep breathing.
Step 5
Support your liver, thyroid and digestive functioning with a healthy diet, organic produce, sauna sessions, probiotics and reducing food allergy triggers.
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