Get Moving
Your Resting Metabolic Rate (RMR)
A. To determine your resting metabolic rate (RMR), the number of calories your body burns at rest:
Women:
| 1. |
Begin with a base of 655 calories. |
655 |
| 2. |
Multiply your weight (in pounds) by 4.3. |
_____ |
| 3. |
Multiply your height (in inches) by 4.7. |
_____ |
| 4. |
Add together the totals of 1,2, and 3. |
_____ |
| 5. |
Multiply your age by 4.7. |
_____ |
| 6. |
Subtract result of 5 from total of 4. This is your RMR. |
_____ |
Men:
| 1. |
Begin with a base of 66 calories. |
66 |
| 2. |
Multiply your weight (in pounds) by 6.3. |
_____ |
| 3. |
Multiply your height (in inches) by 12.7. |
_____ |
| 4. |
Add together the totals of 1,2, and 3. |
_____ |
| 5. |
Multiply your age by 6.8. |
_____ |
| 6. |
Subtract result of 5 from total of 4. This is your RMR. |
_____ |
B. To determine your BMR, the total number of calories you burn during the day:
| 1. |
RMR_____x 30% (less active days) or |
= additional calories burned by activity |
| 2. |
RMR_____x 40% (more active days) |
Example:
Martha is a 20 year old young woman who weighs 135 pounds and is 65 inches tall:
| 1. |
Base of |
655 |
| 2. |
Weight of 135 x 4.3 = |
580.5 |
| 3. |
Height of 65 x 4.7 = |
305.5 |
| 4. |
Add together the totals of 1,2, and 3. |
1541 |
| 5. |
Age of 20 x 4.7 = |
94 |
| 6. |
Subtract result of 5 from total of 4. |
RMR = 1447 |
This is the number of calories Martha will burn at rest.
| RMR of 1447 x 30% = |
434.1 calories |
|
| Or |
|
|
| RMR of 1447 x 40% = |
578.8 calories |
|
| |
|
|
| BMR on an active day |
= 1447 + 434.1 |
= 1881.1 |
| BMR on a more active day |
= 1447 + 578.8 |
= 2025.9 |
Can healthy eating and college life go together? Absolutely! Get the nutrition facts you need in the book Eating Well on Campus by Ann Litt, M.S., R.D., L.D.
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The College Student’s Guide to Eating Well on Campus provides students with information about nutrition facts geared for healthy eating on campus, avoiding the freshmen 15 (college freshmen fifteen), information on eating disorders, how to change eating habits of college students, and much more. |
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