Quick Tip nr 1! RMR
On its face, weight loss seems simple: As long as you burn more calories than you eat, you should shed pounds. But almost anyone who has tried to reclaim her waist can point to weeks or months when it doesn’t seem to work that way. Here are vital factors for helping you meet your weight-loss goals!
QUICK TIP nr 1!
RMR
How Do I Calculate RMR?
There are two main ways to determine how many calories you or your client burns in a given day. A relatively accurate (but more difficult) method is called indirect calorimetry, which uses expired gases to calculate the amounts and types of fuel being utilized. The Weir equation below can be used to calculate the number of calories burned per minute. Thus, to work it up to a full 24-hour day, simply multiply the total by 1,440. The respiratory quotient (RQ) is helpful in determining what type of fuel is being catabolized for energy. RQ values are typically in the mid-70s when an individual is at rest; this figure will increase to the 90s as activity level increases.Popular devices such as the BodyGem utilize respiratory gases and the Weir equation for a more accurate metabolic-rate determination.
Equations
This is Harris-Benedict equations for determining basal metabolic rate BMR, with a modification incorporated to account for calories burned to support digestion of food. The basal metabolic rate estimates are simply increased by 10% (representing additional calorie burn required to digest food) to arrive at a resting metabolic rate estimate. The equations are shown below:
Male (metric):RMR= [(13.75 xWKG) + (5 xHC) – (6.76 x age) + 66] x 1.1
Male (imperial):RMR= [(6.25 xWP) + (12.7 xHI) – (6.76 x age) + 66] x 1.1
Female (metric):RMR= [(9.56 xWKG) + (1.85 xHC) – 4.68 x age) + 655] x 1.1
Female (imperial):RMR= [(4.35 xWP) + (4.7 xHI) – 4.68 x age) + 655] x 1.1
where
HC= Height in Centimetres
HI= Height in Inches
WKG= Weight in Kilograms
WP= Weight in Pounds
Daily calorie count
Once you know your Resting Metabolic Rate, you will need to account for physical activity to determine the total number of calories you expend each day. Here, an equation is the most practical method to gauge your calorie burn. Multiply your RMR by the appropriate activity factor:
If you are sedentary (little or no activity)-RMR x 1.2
If you are slightly active- RMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 times a week)-RMR X 1.55
If you are very active- RMR x 1.725
The number you get represents the minimum number of calories you need to eat daily to maintain your current weight. Researchers believe that you have to burn roughly 3,500 calories to lose a pound of fat, so to lose 1 pound a week, a safe rate of weight loss, you’d need to diet or exercise your way to a 500-calorie deficit every day.
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