Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/wk).Moderately Active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk).Lightly Active = BMR X 1.375 (light exercise/sports 1-3 days/wk).Sedentary = BMR X 1.2 (little or no exercise, desk job).The variation can be anywhere from 1.25-1.9. Now, depending on your activity level, the final number to multiply your BMR with varies depending on how active you are. THE KATCH MCARDLE FORMULA IS: BMR= 370 + (9.82 X LEAN BODY MASS) Now we can plug this number into the Katch Mcardle formula. Let’s say hypothetically these are your numbers, This would mean your LBM is 100lbs. To figure out your lean body mass, (LBM), calculate Now, let’s say your 140lb and have a body fat of 28%. Now that you know your estimated body fat percentage, let’s take that number and figure out your LBM (Lean Body Mass) so we can plug it into the Katch Mcardle formula (which helps to calculate your BMR basal metabolic rate). Although two women may weigh the same exact scale number, their body composition may be completely different resulting in two very different RMRs. Your muscle require more energy than body fat to work correctly. To obtain your body fat, I recommend using calipers as shown in this video here. Take your overall body weight and subtract your body fat from that number. The first thing to do is to figure out your LBM (Lean Body Mass). Calories burned via non-exercise activity.But how do you figure out YOUR RMR? Well, before we do so, it’s important that you understand what influences your RMR: Since we’re all different, we all have a different RMRs (Resting Metabolic Rate). Your RMR is an estimate of how many calories you'd burn if you were to do absolutely nothing but rest for 24 hours. Knowing how much you should be eating daily to maintain your ideal weight is important to determine how much you should be eating to lose weight. Knowing your individual RMR (Resting Metabolic Rate) is essential to finding out how many calories you should be eating on a day to day basis. All of these uses of energy are what we consider as your body's resting metabolism. Your body uses energy to perform the most basic tasks, like breathing, circulating blood or your basic brain functions.
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