How to figure out your Resting Metabolic Rate (RMR)

Your Resting Metabolic Rate (RMR) is how many calories it takes just to maintain your current level of metabolism. Is your metabolism really slow? Or do you just think it’s slow? Let’s find out:

1. Convert your weight in pounds into kilograms. You do this by dividing your weight in pounds by 2.2.

Example: 180 pounds ÷ 2.2 = 81.8 weight in kilograms, round up to 82 kg

2. Convert your height in inches into centimeters. You do this by multiplying your height in inches by 2.54.

Example: 5 feet, 4 inches is also 64 inches X 2.54 = 162.56 height in centimeters, round up to 163 cm

3. Now here’s the equation that puts it together for your RMR. Don’t let the math scare you. You could ask someone to help with the math if you are worried.

(10 X weight in Kilograms) + (6.25 X height in centimeters) - (5 X age in years) - 161 = Resting Metabolic Rate for Women

Example: (10 X 82 kg) + (6.26 X 163 cm) – (5 X 41 years old) – 161 = 1,472.7

Calories, round up to 1,473 calories for RMR

(820) + (1,018.75) - (205) - (161) = 1,473 Calories

4. Now that you have your RMR, you need to modify it to take into consideration your activity level – whether sedentary, moderately active, or very active. The activity modifier tells you how many calories it takes per day to maintain your current weight at your current activity level. You will multiply your RMR with the appropriate activity level modifier listed below.

For sedentary to light active: 1.4 modifier (1,473 RMR X 1.4 = 2,062 calories)

For moderate activity: 1.6 modifier (1,473 RMR X 1.6 = 2,357 calories)

For strenuous activity: 1.9 modifier (1,473 RMR X 1.9 = 2,799 calories)

Now that you have an idea of what your caloric needs are; what does it all mean? If you want to lose weight, one approach would be to reduce your caloric intake by 500 calories per day. This can be accomplished by combining calorie reduction and extra calories expended with exercise. If 1 pound is the equivalent to 3,500 calories; one could create a deficient of 1 pound reduction per week with a combination of reducing calories in and expending calories via exercise.

The following was taken from page 130-131 of “Fight Fat After Forty” by Pamela Peeke MD, MPH