RMR Calculator


 Use RMR Calculator to Track and Adjust Your Weight Loss Program

The RMR (Resting Metabolic Rate) calculator estimates the number of calories required for daily living and how many calories should be eaten each day. This information would be used to create a nutrition plan. In combination with a strength and conditioning program you will be able to maximize your body fat reduction or lean muscle gain efforts.

Using the RMR Calculator  to maintain weight at a healthy rate you should be consuming more calories than needed for on a daily basis. In order to maintain your current weight, your daily calorie consumption should be 1.5 (times)x your RMR.

 Multiply your RMR by 1.15 to determine the number of calories you will need to consume daily in order to maintain your current weight. You can then use this number to learn how to gain weight. To do this, add on at least 500 calories to this number. For instance, if you need to consume 2000 calories in order to maintain your current weight, you will need to consume about 2500 calories, as the best way to gain weight.

Resting Metabolic Rate (RMR) measures the number of calories your body requires to maintain itself at rest. These calories are expended on bodily functions such as breathing and heartbeat. Resting Metabolic Rate varies with age and body composition. A human body doesn’t require any energy to store fat, but it does for muscle. That’s why most diets fail. Abrupt reduction in calorie intake leads to muscle and fat realignment. The dieter quickly loses weight, muscle and fat. When normal consumption is resumed the weight quickly rebounds because the body is now burning fewer calories to sustain itself.
These are general guidelines to help you calculate how many calories you need depending on which category you fit in.
2,500 Calories Per Day for men (You require more if you are active) , 2,000 Calories Per Day for Women (You require more if you are active). If you are looking to lose weight, you can start by eating 300 to 500 less calories a day & exercising more.