Metabolic Efficiency Training - Part 1

Resting Metabolic Rate

The key to any weight management program is knowing your true and unique Resting Metabolic Rate (RMR).  The importance of knowing such a number is quite simple.  Those individuals who are looking to lose weight for the vast amount of reasons, need a true starting place to begin - if they are going to be successful at “calorie tracking”.  Like wise, those individuals who exercise need to know how many calories they are expending as to properly restore, and repair their bodies after intense training routines.  These expended calories get counted get included when figuring daily intake numbers.

The most common method of calculating one’s RMR/BMR is done with an equation known as the Harris-Benedit equation.  Some researchers suggest, that this equation can be off as many as 1000 calories for a given individual.  And, if you think being off that much in your caloric intake won’t have a major impact on your success - despite your goals... think again!

With that said, let’s take a quick look at a few other important concepts that will assist us in determining your personalized resting metabolic rate.  This consists of essentially three very important components.  1) Resting Metabolic Rate, 2) Daily Activity Factor, 3) Total Metabolic Rate.  The first is exactly what it says - the individuals metabolic rate, while they are at rest.  The second is a conversion factor that takes into account a given person’s daily energy expenditure.  Let’s be honest, there can be a vast difference of calories burned through out the day - when we compare that of an office worker, to that of a brick layer.  NOTE:  your Activity Factor - Does NOT take into account your exercise for the day.  That is a number that must be included on it’s own when calculating your total caloric intake for the day.  Lastly, is one’s Total Metabolic Rate.  This is how many calories a given person would need to consume once we know their RMR, daily activity factor and calories expended during exercise for the day.  By adding the three together, we arrive at the total number of calories needed to be consumed.

From there it’s quite easy to calculate the rest.  To lose weight you need to keep your total daily caloric intake below the daily Net caloric intake.  To gain weight, you keep it above.  And remember your Net caloric activity is comprised of the following:

Resting Metabolic Rate + Activity Factor + Calories burned during Exercise =  Total Net Caloric Intake.  If you keep your Total Net calories for the day above your RMR, but below your Net... You will be on the road to weight loss!

For more information on how you can start on the road to weight loss, please contact the clinic.  Also, visit the calendar on the website for additional workshops that will discuss this topic in greater depth!

Be Well, Be Safe - and Keep it Moving!