How Can The RMR Calculator Help You?
This RMR Calculator is based on the Mifflin-St. Jeor equation which is preferred by the American Dietetic Association to use in calculations. In studies comparing various equations including the Harris-Benedict formula, it was confirmed that the Mifflin St.Jeor equation is the most accurate, and is a useful prediction equation for Resting Metabolic Rate (RMR). Another term for RMR is Basal Metabolic Rate or BMR. However, remember that any BMR calculation has limitations, as it does not account for differences in body composition. So for example, the BMR calculation will have the same results for a very fat person and a very muscular person of the same gender, age, weight and height.
What is BMR or RMR ?
Basal metabolic rate or Resting metabolic rate, is the amount of energy required in an inactive state, when the body is at rest. This is the energy needed to maintain vital metabolic functions such as respiration and digestion for example. As we age or lose muscle mass, RMR declines. This is one reason why strength training is recommended as we get older, to increase metabolic rate. Other factors that affect RMR are genetics, diet, weather (as more energy is required to keep body temperature stable), and diet. The RMR Calculator estimates basal metabolic rate using the Mifflin formula which is:
Total Energy Expenditure or TEE
Total energy expenditure (TEE) is an estimated value of the total calories needed in a day to maintain body weight, based on typical physical activities, and daily living. RMR is about 65-75% of of total energy expenditure for an average sedentary person. To calculate TEE, the RMR calculator multiplies RMR by a factor ranging from 1.2 up to 1.9 to account for the activity level of a person. This gives the daily calories needed to maintain one’s current weight. Once again this is only an estimate, and variances of up to 20% are possible, depending on the person’s body composition.
Daily Calories Needed To Lose Weight or Gain Weight.
Once you know how many calories you need to maintain your current weight, you can add calories if you want to gain weight, or subtract calories if you want to lose weight. The important thing to remember is that a healthy diet accompanied by exercise is that best weigh to lose (or gain) weight. It has been estimated that to lose 0.5 kg per week, you should cut back your daily calorie intake by 500 calories. And similarly, if you want to gain weight, you should increase your intake by 500 calories. However, it is not advisable to drastically reduce your calorie consumption, and you should gradually do so. In addition, ideally your calorie deficit should come through a combination of both diet and exercise. So if you cut back say by 300 calories, and burn up 200 calories through physical activity, that would be better. The RMR calculator uses a factor of 500 calories to calculate calories for weight loss and gain.