Medium = BMR × 1.55 (medium exercise/sports 3-5 times/week) Low = BMR × 1.375 (low exercise/sports 1-3 times/week) Inactive = BMR × 1.2 (little to no exercise)

Men: 10 × weight + 6.25 × height - 5 × age + 5 Katch-McArdle (Original)ģ70 + (21.6 × ( weight × (1 - body fat percentage)) ) Activity Multiplier We use different equations to compute your BMR and then apply an activity multiplier to approximate your cumulative daily energy expenditure. If you consistently consume fewer calories than the TDEE, you will enter negative calories, and your body will find the energy it needs to sustain your activities from your fat stores. By calculating your TDEE, you can identify the maximum number of calories you can consume if you wish to lose weight. There are a phenomenal number of weight-loss programs out there however, the fundamental requirement to losing weight remains simple: To lose weight, you need to burn more calories than you consume. Basal metabolic rate (BMR) is a measurement of how many calories, on average, your body requires to complete the basic tasks of everyday living before any additional activity or exercise is taken into consideration. BMRĮven if you spend the full day lying in bed, your body still requires calories to perform basic functions such as breathing, digesting food, and maintaining the appropriate body temperature. To compute your TDEE, you will need to indicate your average daily activity level. It considers your BMR as well as the calories you burn during the activities and exercise you engage in on a daily basis. People can also calculate their RMR using an online calculator, such as the one provided by ACE, here.Total daily energy expenditure (TDEE) is a measurement of how many calories your body burns through during a standard day. Examples include the Cunningham equation, which estimates RMR, and the Katch-McArdle equation, which estimates BMR. Other optionsĪ more athletic person may get a more accurate estimate using an equation that takes into account their lean body mass. Female: 9.99 x weight + 6.25 x height – 4.92 x age – 161Īccording to the ACE, the Mifflin-St Jeor equation is more accurate than the Revised Harris-Benedict BMR equation.To calculate RMR, a person can plug the following values into the relevant sections of their chosen equation: Both provide a separate estimate for men and women. The ACE provide two equations that people can use to calculate their RMR: the Revised Harris-Benedict BMR equation, and the Mifflin-St Jeor equation. This technique will still estimate the number of calories a person’s body burns at rest but is much less restrictive Calculating RMR As a result, it is unlikely that a person could accurately calculate their BMR at home.Īs a simpler alternative, people can try calculating their RMR.

Experts refer to this analysis as “calorimetry.” It is a way of measuring the number of calories a person’s body is using.Īccording to the American Council on Exercise (ACE), people rarely use BMR outside of clinical settings because the test must take place in a tightly controlled environment under stringent testing parameters. Because the testing conditions of measuring the RMR are less stringent than those required to measure the BMR, the RMR may be slightly less accurate than the BMR.īMR calculations involve analyzing the amount of oxygen and carbon dioxide a person breathes in and out. People do not need to fast or rest for an extended period in a controlled environment to get an estimate. The RMR estimates the number of calories a person burns during a period of inactivity. undergoing monitoring in a darkened, temperature-controlled room.sleeping for 8 hours prior to testing upon waking.However, to get an accurate estimate, a person must undergo monitoring in a clinical setting under tightly controlled conditions. The BMR estimates the minimum number of calories a person needs each day to sustain their basic life functions should they rest for the entire 24 hours of a day. However, the two tests differ slightly in what they estimate and what the test involves. People often use the terms BMR and RMR interchangeably.

Resting metabolic rate calculator