How to Calculate Your Resting Metabolic Rate (RMR)
Resting Metabolic Rate (RMR) is the proportion of calories or energy that you burn off while resting. Why do you need to know this? It is a good indicator of weight loss. Most people tend to confuse Resting Metabolic Rate with Basal Metabolic Rate (BMR), which indicates the least amount of calories needed to support the vital functions in your body, like your heartbeat, your breathing, the function of vital organs and so on while you are resting. The average amount of calories needed for a person is between 1,200 and 2,400 calories a day. The rest is what you burn off via any kind of physical activity. Once you have an indication of your RMR and your general activities, then you can make a clear estimation of how many calories you can burn off everyday and adjust it accordingly to reach your personal goals, whether it is to gain weight or lose it. If you need to know how you can calculate your RMR, here it is:
RMR = 9.99(WEIGHT in Kilograms) + 6.25(HEIGHT in centimeters) - 4.92(AGE in years) + 166(GENDER)-161
Next, you need to weigh yourself. If the reading is in pounds, then you need to divide it by 2.2 to get the equivalent in kilograms. Then, measure your height. To turn it into centimeters, multiply the number of inches by 2.54.
Now, you have the first two values of the equation. Include your age to the equation. For the gender part of the equation, put in 0 if you are female or 1 if you are male. And once you do the math, you have your RMR. If it is for example 1796, that means you burn around 1796 calories a day while resting. Now, that you know your RMR, achieving your goal should not be so hard. Good luck!
