Your metabolic rate is the rate at which you expend calories while resting. You can measure your metabolic rate under controlled conditions. You can also estimate your metabolic rate from a formula that uses your height, weight and age. Each gender uses a separate formula because of the differences in base metabolic rates between men and women. These formulas assume you aren't engaging in any activity, including the active digestion of food.
Step 1
Weigh yourself in pounds with a scale. Divide this value by 2.2 to get your weight in kilograms (kg).
Step 2
Measure your height in inches with a tape measure. Multiply this value by 2.54 to get your height in centimeters (cm).
Step 3
Compute your metabolic rate if you're female. Your metabolic rate is equal to (weight x 9.99) + (height x 6.25) - (age x 4.92) -- 161, where your weight is in kilograms and your height is in centimeters.
In this example, your weight is 70 kg, your height is 167 cm and your age is 37 years. Your metabolic rate is therefore (70 x 9.99) + (167 x 6.25) - (37 x 4.92) -- 161 = 1,400 calories per day.
Step 4
Calculate your metabolic rate if you're male. Your metabolic rate is equal to (weight x 9.99) + (height x 6.25) - (age x 4.92) + 5.
In this example, your weight is 85 kg, your height is 178 cm and your age is 42 years. Your metabolic rate is (85 x 9.99) + therefore (178 x 6.25) - (42 x 4.92) + 5 = 1,760 calories per day.
Things You'll Need
- Scale
- Tape measure
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