Your
RMR (kcal/day) represents the minimum energy your body needs
to support its basic
physiological functions, including heartbeat, breathing,
maintaining body temperature, and all of the numerous
biochemical reactions required to keep you alive. In
essence, it is the amount of energy that the body uses at
rest. Your daily Total Energy Expenditure (TEE, kcal/day)
consists of three components: RMR, Physical Activity (PA),
and Thermic Effect of Food (TEF). Of these three, RMR is the
largest contributing component of TEE at around 60-70%.
How can I find out my RMR?
Due to the strict protocol and technical difficulties
associated with obtaining an accurate measurement of RMR,
prediction equations have been developed to estimate RMR
based on parameters more easily measured. Research studies
indicate that prediction equations
which account for both fat and fat-free mass provide the
most accurate estimates of RMR. Therefore, the
equation of Nelson et al (Am J Clin Nutr 56:848-56, 1992),
which includes accurately measured fat-free and fat mass as
predictors, will provide a reliable and accurate
estimation of your RMR. This equation is also useful in
tracking changes in estimated RMR that occur with a change
in either fat-free or fat mass.
Why do I need to know my RMR?
Most
of us understand that weight management depends upon the
energy balance equation: the amount of energy you put into
your body (your caloric intake) versus the amount of energy
you expend (your TEE). The way to lose body fat is to
maintain a
negative energy balance. This is accomplished by reducing
caloric intake, increasing TEE or, preferably, a combination
of both. Your RMR is dependent primarily on the fat-free
part of your body, and accounts for the vast majority of
your TEE. So to improve your overall fitness, it is critical
to know your RMR.
Changes in estimated RMR can be used to influence changes
in your body composition. If you lose body fat and replace
it with muscle, you should see a steady increase in your RMR.
Having your RMR monitored throughout a weight management
program can help you track improvements in your muscle mass,
thus optimizing your fat loss and fitness/nutrition program
strategy.
Estimated RMR can be used to provide an estimation of
your TEE, which can help manage your daily caloric intake.
While RMR is generally 65% of your TEE, the level of your
physical activity can add significant variability to the
actual percentage. For this reason, your daily activity
level, selected from the activity chart below (Institute of
Medicine, DRI, pp93-206, 2002), should be used in the
estimation of TEE.
Who should not use the estimated RMR or TEE?
Estimated RMR or TEE should not be used for children < 18
years old, pregnant or lactating women, or individuals in
which metabolism may be affected by disease or medication.
You will receive a printout of your Resting Metabolic
Rate (RMR) ... How many calories you burn during the day.
Your
RMR (kcal/day) represents the minimum energy your body needs
to support its basic
physiological functions, including heartbeat, breathing,
maintaining body temperature, and all of the numerous
biochemical reactions required to keep you alive. In
essence, it is the amount of energy that the body uses at
rest. Your daily Total Energy Expenditure (TEE, kcal/day)
consists of three components: RMR, Physical Activity (PA),
and Thermic Effect of Food (TEF). Of these three, RMR is the
largest contributing component of TEE at around 60-70%.
Most
of us understand that weight management depends upon the
energy balance equation: the amount of energy you put into
your body (your caloric intake) versus the amount of energy
you expend (your TEE). The way to lose body fat is to
maintain a
Changes in estimated RMR can be used to influence changes
in your body composition. If you lose body fat and replace
it with muscle, you should see a steady increase in your RMR.
Having your RMR monitored throughout a weight management
program can help you track improvements in your muscle mass,
thus optimizing your fat loss and fitness/nutrition program
strategy.
