Resting calories, also known as basal metabolic rate (BMR), represent the number of calories your body needs to function while at complete rest. Accurately estimating your resting calorie consumption can support you in achieving your health and fitness goals, whether it be weight loss, gain, or maintenance. In this article, we’ll discuss different methods of calculating your resting calories and offer practical tips for implementing that knowledge into your routine.

Methods for calculating resting calories:

1. Harris-Benedict Equation:

The Harris-Benedict equation is one of the most popular methods for estimating BMR. The formula is available in both metric and imperial units and consists of separate equations for men and women.

For Men: BMR = (88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years))

For Women: BMR = (447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.33 x age in years))

Remember to convert your weight into kilograms and your height into centimeters.

2. Mifflin-St Jeor Equation:

Another widely used method, the Mifflin-St Jeor equation is considered more accurate than the Harris-Benedict equation.

For Men: BMR = 10 x weight(kg) + 6.25 x height(cm) – 5 x age(years) + 5

For Women: BMR = 10 x weight(kg) + 6.25 x height(cm) – 5 x age(years) – 161

3. Online calculators:

Numerous online calculators are available that utilize various equations such as Harris-Benedict or Mifflin-St Jeor to estimate your resting calorie count. The benefit of these calculators is that they may require fewer manual calculations on your part, and depending on the calculator chosen, factors such as sex, age, weight, height, and activity levels will also be considered.

4. Indirect calorimetry:

Indirect calorimetry is a clinical method that measures oxygen intake and carbon dioxide output to determine BMR.

This approach delivers the most accurate results but requires specialized equipment and a medical practitioner.

How to use resting calorie information:

Once you’ve calculated your resting calories, you can tailor your daily caloric intake to meet your fitness objectives.

Here are some practical tips:

1. Weight loss:

To lose weight, you need to consume fewer calories than you burn. Create a calorie deficit by reducing your daily caloric intake below your resting calories or increasing physical activity while maintaining a healthy diet.

2. Weight gain:

If you aim to gain weight, consume more calories than you burn by increasing your portion sizes or eating more calorie-dense foods.

3. Weight maintenance:

To maintain your current weight, ensure that your caloric intake matches the overall energy expenditure, including daily physical activities.

Conclusion:

Calculating your resting calories is a crucial step in developing a personalized health plan that aligns with your fitness objectives. Using various equations such as Harris-Benedict or Mifflin-St Jeor can help approximate this information accurately enough for most individuals. However, it’s essential to monitor progress regularly and adjust as needed based on changes in weight and activity levels for best results.