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Calculating BMR & RMR
(basic caloric needs)


BMR and RMR are estimates of how many calories you would burn if you were to do
nothing. They represent the minimum amount of energy (calories) required to keep
your body functioning:
keeping your heart beating, lungs breathing, and body temperature normal.

BMR stands for Basal Metabolic Rate.  BMR measurements are typically taken in a
darkened room upon waking after 8 hours of sleep; 12 hours of fasting to ensure that
the digestive system is inactive; and with the subject resting in a reclining position.

RMR stands for Resting Metabolic Rate. RMR measurements are typically taken under
less restricted conditions than BMR, and do not require that the subject spend the
night sleeping in the test facility prior to testing.

RMR is likely to be more appropriate for your needs and is the more accurate
estimation.

When your age goes up, your BMR and RMR go down.
When your height goes down, your BMR and RMR go down.
When your weight goes down, your BMR and RMR go down.

This means that as you get older, shorter, and lose weight, your BMR and RMR will go
down and you will need to eat less or exercise more to maintain your current weight.

Equation for finding your 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

Where:
w = weight in kg
h = height in cm
a = age

Remember these equations estimate a minimum amount of calories you need to
survive doing no activity.

In order to estimate how many calories you need when adding activity back in you can
either calculate how many calories you burn with every activity you do or you can
estimate based on your general activity level.
Multiply the number you got from the equation above by one of the following number
based on your activity level.

1.2 if you are on bed rest
1.3 if you are sedentary
1.4 if you are active
1.5 if you are very active

Please Note:
The equations do not take into account body composition, a measure of the
percentages of muscle and fat composing your body. It is therefore less accurate if
you have a non-typical amount of muscle. This is because muscle burns calories,
while fat does not.
A person with an above average amount of muscle will have a higher BMR or RMR
than calculated; a person with a below average amount of muscle will have a lower
BMR or RMR than calculated.