# Training & Nutrition - Calculating metabolic rate?

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View Full Version : Calculating metabolic rate?

Devious Rhesus
12-05-04, 03:18 AM
I've heard people here talk about "cutting 3,500 calories a week to lose a pound", but obviously one has to know their metabolic rate to determine how much intake is 3,500 k below nominal.

So, how does one roughly calculate their basil metabolism? I'm 6'4", 290 pounds.

Thanks!

Guest
12-05-04, 04:23 PM
There is no way to calculate it. You really need to go in and have your metabolic rate tested. It's pretty easy, and you can go to any Bally fitness club and have it done for about \$20.

Koffee

RalphieTB
12-10-04, 12:56 PM
I've heard people here talk about "cutting 3,500 calories a week to lose a pound", but obviously one has to know their metabolic rate to determine how much intake is 3,500 k below nominal.

So, how does one roughly calculate their basil metabolism? I'm 6'4", 290 pounds.

Thanks!

Or you could estimate using the BMR and RMR calculations. Me, I'm cheap - I'm not going to spend money at Bally's when a formula that's been used for decades works just fine.

It gives you a range you can play with, and it has worked for me. I'm 6'2'', started 333lbs, and am down to 295lbs. Based partly on using the BMR as a guideline. I've lost on average 2lbs a week for months.

RMR for a male is RMR = (10 * kg) + (6.25 * cm) - (5 * a) + 5
BMR for a male is BMR = (13.75 * kg) + (5 * cm) - (6.76 * a) + 66

So, for me, BMR = (13.75 * 134kg) + (5 * 188cm) - (6.76 * 26years) + 66, which is 2673 Calories. Most likely not terribly accurate, but, hey, its worked so far!

Plug in your age, work from there. You weight 132kg (kg = lbs * 0.45359237) and you are 193cm (inches * 2.54)

BMR = (13.75 * 132kg) + (5 * 193cm) - (6.76 * age in years) + 66

It's a guideline. Keep caloric intake below guideline and excercise. Works like a charm. The RMR (listed above) is supposed to be more accurate, but if I use the BMR, I can have a beer, or at least that's what I tell myself. ;-)

boyze
12-10-04, 02:33 PM
I've heard people here talk about "cutting 3,500 calories a week to lose a pound", but obviously one has to know their metabolic rate to determine how much intake is 3,500 k below nominal.

I believe they're independent of each other - in the simplest sense. Reducing your "normal" food consumption by 3500 calories is equal to a pound loss, assuming your current consumption matches what you burn and your weight is stabilized. Has nothing to do with metabolic rate in that sense. All you need to know is how much you normally eat in calories. Any number of sources for figuring calorie equivalents for food including most packaging labels. A food diary is all that's needed and some discipline.

Of course, another way to reduce weight is to burn more calories. The same relationship holds. Burn more than you consume and 3500 calories = 1 pound. Metabolic rate is still generally independent, although it will decline as one becomes more fit. Just need to know how many calories the extra exercise is equal to. Most folks have the most success combining the two approaches. I personally prefer to ride more so I can eat more :D