What Is My Resting Metabolic Rate
If you are trying to lose or gain weight, it’s important to know exactly how much energy your body uses when resting. This is known as the resting metabolic rate (RMR). This is not a measure of how much energy your body uses during a typical day, but the rate that your body uses energy when resting. You will of course burn off more energy when you are active.
| Age | Male | Female |
| 10 - 18 | (weight kg x 17.5) + 651 | (weight kg x 12.2) + 746 |
| 18 - 30 | (weight kg x 15.3) + 679 | (weight kg x 14.7) + 496 |
| 31 - 60 | (weight kg x 11.6) + 879 | (weight kg x 8.7) + 829 |
Source: Sports Nutrition, by Anita Bean
Use this table above to workout what your resting metabolic rate is, then multiply by one of the following multiples depending on how active you are during a typical day.
Mostly sedentary: for example an office worker or someone who mostly sits or stands all day long = 1.4
Moderately active: for example regular walking during the day (maybe an office worker that walks to work) = 1.7
Very active: for example a builder, plasterer or similar, being physically active throughout the day = 2.0
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