Resting Metabolic Rate

Resting Metabolic Rate (RMR) is used to determine the number of calories necessary to maintain a
certain weight. RMR multiplied by activity level will help personalize caloric intake. Heres how: Grab a
calculator, take a trip to the scales, re-measure your current height, decide your normal activity level . . . and
be honest! Now use this chart to determine what your caloric intake should be to maintain your weight. If
you want to lose weight, take in fewer calories and increase your activity level.
Women
Weight (lbs) x 4.3 = X
Height (inches) x 4.3 = Y
X + Y + 655 = Z
Age (years) x 4.7 = Q
Z Q = RMR

Example:
Weight (133 lbs) x 4.3 = 572 (X)
Height (64 inches) x 4.3 = 275 (Y)
572 + 275 + 655 = 1502 (Z)
Age (36 years) x 4.7 = 169 (Q)
1502 169 = 1333 (RMR)

Men
Weight (lbs) x 6.2 = X
Height (inches) x 12.7 = Y
X + Y + 65 = Z
Age (years) x 6.8 = Q
Z Q = RMR

Example:
Weight (162 lbs) x 6.2 = 1004 (X)
Height (68 inches) x 12.7 = 864 (Y)
1004 + 864 + 65 = 1933 (Z)
Age (48) x 6.8 = 326 (Q)
1933 326 = 1607

Activity Level
To determine the number of calories you use in a day, you must assess your activity level, and then multiply
that level by your individual RMR.
1.2
1.3
1.4
1.6
2.0

Couch Potato
Ambulatory
Moderate
High
Extremely Active

Example:
1607 (RMR) x 1.3 activity = 2089 calories to maintain your current weight.