Resting Metabolic Rate
Resting metabolic rate (RMR) generally represents between 60 -70 % of the total caloric expenditure in a given day. It is the rate at which the body expends energy to support vital functions such as heart contractions, digestion, and various cellular activities. Metabolic rates vary from person to person. Certain conditions can cause increased metabolic activity at rest such as fever, stress, starvation, recovery from exertion and malnutrition. The lean mass equation is used to predict your RMR. It is calculated by the relative lean mass of an individual. Follow example below to determine your RMR.
RMR = ( 21.6 x fat free mass in kilograms ) + ( 370 )
42 yr old female weighing 142 lbs with 24% body fat
142 lbs x .24 = 34 lbs of fat mass
142 lbs - 34 lbs of fat mass = 108 lbs of ( fat free mass )
108 lbs divided by 2.2 = 49 kg
RMR = ( 21.6 x 49 kg ) + 370 = 1428 Calories per day
WHY WE GAIN BODY FAT
ONE POUND OF FAT MASS = 3500 CALORIES
DAILY CALORIC NEED = 2,200 CALORIES (RMR)
DAILY CALORIC EXPENDITURE = 2,100
POSITIVE CALORIES = 100
100 CALORIES PER DAY X 365 DAYS A YEAR = 36,500 EXTRA CALORIES PER YEAR !!
36,500 CALORIES DIVIDED BY 3,500 = 10.4 LBS OF FAT PER YEAR ....
SO AS YOU CAN SEE WHAT WOULD HAPPEN IF WE WERE 300 OR 400 CALORIES OVER OUR (RMR)
30 - 40 EXTRA LBS OF FAT PER YEAR!