![]() ![]() So, the more muscle mass an individual has, the more calories they burn throughout the day, even while at rest. Muscle tissue burns more calories than fat tissue. One of the best ways to increase resting metabolic rate is by increasing muscle mass in the body, which is a variable that can be controlled. And, although age and gender are often considered factors in an individual's resisting metabolic rate, it is possible that amount of lean body mass is the main contributor because men typically have more lean mass (and higher RMRs) than women and lean mass typically decreases with age (decreased RMR with age) (1). However, age, gender, and ethnicity aren't variables that can be controlled. Age, gender, and ethnicity may all be factors that play a role in an individual's resting metabolic rate. There are a variety of different variables that contribute to an individual's resting metabolic rate. *Men**: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5* *Women**: (10 x weight in kg) + ( 6.25 x height in cm) - (5 x age in years) - 161* It is considered to be more accurate than the previous equations for calculating RMR (3). The 1984 revision of the Harris-Benedict equation was revised again in 1990 by Mifflin and St Joer. Age, gender, height, and weight are needed for this equation. The original equation was created in the early 1900s and revised in 1984. One of the more common equations in the Harris-Benedict Equation. But, if clients are looking for a baseline idea of their RMR, outside of a laboratory, they would use one of the following equations: Harris-Benedict Equation (Revised) However, it's important to note that each of them has some level of error (2). There are a handful of ways to calculate resting metabolic rate. Being that one pound of fat loss requires a deficit of 3,500 calories, the client could lose an additional 7-8 lbs. ![]() That equates to over 2,000 calories each month and over 27,000 per year. For example, if a client's RMR is increased by 75 calories per day, they will burn an extra 525 a week. BMR is measured in the morning to reduce any other variables that could affect it (stress, food in the system, etc.) (1).Įven a slight increase in the resting metabolic rate can contribute to weight loss over a period of time. BMR is the bare minimum energy required for the body's basic functions at complete rest and is typically measured in a controlled or laboratory setting. Basal metabolic rate (BMR) is sometimes used interchangeably with resting metabolic rate however, they are slightly different. Resting metabolic rate is the number of calories (energy) that an individual burns at rest. We'll discuss resting metabolic rate, how you calculate it, and what you can do to help your clients increase it. If you can help your clients increase their resting metabolic rate, they will burn more calories, even while at rest. The resting metabolic rate typically contributes the largest percentage of calories used each day. Non-exercise activity thermogenesis (NEAT): energy required for daily living tasks (walking, standing, typing, etc.) Resting metabolic rate (RMR): energy the body requires to function at rest Thermal effect of food (TEF): energy required for eating, digesting, absorbing, etc. Thermal effect of exercise: (TEE): energy required for exercise or physical activity An individual's total daily energy expenditure is the sum of all the different processes: An individual's metabolism (process of converting food into energy) can vary from day to day because there are a handful of internal and external processes involved in how much energy the body uses. ![]()
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