At Gozone Fitness in Lewiston, we’re proud to offer resting metabolic rate (RMR) diagnostics to help our weight loss clients determine the best workout strategies to reach their fitness goals. While many weight-loss seekers like to blame their inability to lose weight on their slow metabolism, it’s really their resting metabolic rate that they should be worried about. Your resting metabolic rate is that rate at which your body burns energy when it is at a complete standstill or rest. When your body is at rest, energy is needed not only for physical exertion, but for a number of internal activities as well. Even though you may not think you’re burning calories sitting the couch, your body is still working to circulate blood, grow and repair cells, and adjust your hormone levels. The energy your body uses to carry out these processes is your RMR.
If you’re looking to lose weight, it can be helpful to calculate your resting metabolic rate. This rate can range widely from one person to another and is based on a variety of individual factors including age, gender, body composition, and size. More often than not, adult men typically have less body fat and more muscle mass than women of the same age and weight. Because of this, men have an easier time burning calories.
One of the most convenient ways to measure your RMR is to use an online calculator. These calculators will factor in your height, weight, gender, and age to asses how many calories you need to eat a daily basis to maintain your current weight at rest. If you’re more of a pencil and paper person, you can calculate your own RMR using the Harris-Benedict Equation below.
- If you’re a man, your RMR is equal to: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years). Example, if you’re 170 pounds, 5’11”, and 43, your BMR is 66 + (6.23 x 170) + (12.7 x 71) – (6.8 x 43) = 1,734.4 calories
- If you’re a woman, your RMR is equal to: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years). Example, if you’re 130 pounds, 5’3”, and 36, your BMR is 665 + (4.35 x 130) + (4.7 x 63) – (4.7 x 36) = 1,357.4 calories
What Other Factors Can Affect My Metabolism?
When we think about metabolism, we normally think of it as a single mechanism in our bodies. The truth of the matter is, your metabolism is much more than that. The entire metabolic process is a series of chemical reactions that occur to keep your alive and healthy. When you eat food, your body works to absorb the nutrients and eventually converts them into units of heat, also known as calories. The energy, or calories, that are provided by the food you eat are either used right away or stored away for your body to use later. In addition to your personal resting metabolic rate, there are several other factors that can affect the number of calories that you burn each day, including:
- Exercise! You can easily boost your metabolism with a daily walk or an invigorating workout at the gym.
- Genetics can play a role in whether you have a slow or fast metabolism.
- Caffeine and nicotine can increase your metabolic rate, while medications such as antidepressants and anabolic steroids can actually contribute to weight gain.