How To Calculate Your Resting Metabolic Rate
When we take a down day to refresh, perhaps lying in bed watching movies or all day on the beach, our metabolism is still going. We have what is called our resting metabolic rate, and put simply, this is just the number of calories our body needs to stay alive while in a resting state. Knowing this rate is extremely important for those who are bedridden or immobile for other reasons. Our heart, lungs, brain and other cells need the calories and cause our metabolism to keep moving while we rest.
A great way to increase metabolism is by strengthening muscles. Muscles require far more energy than most other cells. That is why, when two people weigh the same, the one with the most lean muscle mass requires more calories because of their higher metabolic rate. Additionally, while at rest, they’re burning more calories as well.
Not everyone is concerned with knowing their resting metabolic weight. However it’s a good thing to be aware of, especially as we age and our body functions begin to slow down. Newly diagnosed diabetics and heart patients as well will need to pay particular attention to their resting metabolic weight in order to stay on track with their weight and control their illness. Once we know our RMR, we can calculate how many calories we need to consume while mobile to lose, maintain or gain weight. Below is a common formula for calculating RMR:
The Mifflin equation for RMR:
- For men: (10 x w) + (6.25 x h) – (5 x a) + 5
- For women: (10 x w) + (6.25 x h) – (5 x a) – 161
w = weight in kg
h = height in cm
a = age
For example, a 25 year old woman weighing 165 pounds (75 kg) at 5 feet 5 inches (165.1 cm) wants to determine how many calories she burns while she is sleeping (RMR):
(10 x 75) + (6.25 x 165.1) – (5 x 25) -161
(10 x 75) = 750 +
(6.25 x 165.1) = 1032 (rounded up) – (125) = 1657
So: 750 + 1032 – 125 – 161 = 1496
Her RMR is 1496. This was simple to calculate with the use of a measurement conversion calculator. Now that she knows her resting metabolic rate, her next step is to determine how many calories she consumes through food and drink, how many she burns through daily routines and how many hours she is at rest. Once she has calculated her daily caloric needs, she will be able to set her weight goal and take action.