If you want to achieve weight loss goal by first determine daily energy needs using the energy expenditure calculator, but in this article i’ll tell you the simple way by utilizing the muffin-st. jeor equation, a fairly accurate estimation of resting metabolic rate(RMR) (frankenfield, routh-yousey, & compher, 2005):
What is RMR
RMR means that how many calories burn your body in a day in rest, and it will also helps to tell you how much calorie you need when you are working hard, moderate and sedentary (light or no exercise). the key to weight control is to balance caloric intake from food and beverages with calorie expenditure. when more calorie are consumed than expended, an individual is in positive energy balance. in this article, you can check the equation how much calories burn your body in a day at rest. below you can check the equation
How To Check RMR At Home In Easy Way:
Mifflin-St. Jeor Equation
For Men: RMR = 999 x wt (kg) + 6.25 x Ht (cm) 4.92 x age (yrs) + 5
For Women: RMR = 9.99 x wt (kg) + 6.25 x Ht (cm) 4.92 x age (yrs) – 161
(Note: Convert pounds to kilograms by dividing by 2.2; convert inches to centimeters by multiplying by 2.54) The RMR value derived from the prediction equation is then multiplied by the appropriate activity correction factor:
- Sedentary (little or no exercise): 1.200
- Lightly active (light exercise/sports one to three days per week): 1.375
- Moderately active (moderate exercise/sports six to seven days per week): 1.550
- Very active (hard exercise/sports six to seven days per week): 1.725
- Extra active (very hard exercise/sports and a physical job): 1.900
Note: This equation is more accurate for obese than non-obese individuals.
Note-1 kg : 2.2 lb; 1 inch: 2.54 cm
Here is some example that how to use it :
The RMR represents the number of calories needed to fuel ventilation, blood circulation, and temperature regulation. Calories are also required to digest and absorb consumed food and fuel the activities of daily life. For weight maintenance, moderately active people are generally advised to consume about 1.550 times the calculated RMR (ADA, 2009). For example, a 30-year-old female who is 5’6″ (168 cm), weighs 145 pounds (66 kg) and engages in 40 to 60 minutes of vigorous physical activity most days of the week would maintain her weight with an intake of 2,100 calories per day. After determining an individual’s approximate caloric intake for weight maintenance, the fitness professional should develop an exercise program that creates a sufficient energy deficit to help him or her reach those goals. Individuals trying to lose weight aim for a SOC-calorie deficit per day, achieved through the decreased caloric intake and/ or increased physical activity. Over the course of a week, the 3,500-calorie deficit should lead to a loss of 1 pound. For optimal long-term success and overall health, gradual weight loss of no more than 1 to 2 pounds per week is best.
DOES THE BODY CHANGE ITS RESTING METABOLIC RATE? DOES CUTTING YOUR FOOD INTAKE REDUCE RESTING METABOLIC RATE?
The body can’t change its resting metabolic rate per unit of sans fat weight. Studies have demonstrated this.
Your resting metabolic rate will diminish as you lose muscle. Losing fat alone won’t bring down your RMR (and note that you should take after an exceptionally sensible program to lose fat without losing muscle). You have likely heard that individuals who go on crash eating regimens wind up bringing down their metabolic rate, which implies when they go off the eating routine, they put on fat more effectively than before they began. This is on account of they have lost muscle, so they have brought down their metabolic rate.
In any case, the measure of vitality consumed per unit of sans fat weight does not change; poor calorie counters wind up with fewer units of without fat weight, and that is the place their endless loop originates from.