How Many Calories Am I Burning?
Resting Metabolic Rate (RMR) is the energy required to maintain the systems of the body and to regulate body temperature at rest. RMR accounts for approximately 60-80% of total daily energy expenditure. The remaining 20-40% of daily energy expenditure depends on your activity level throughout the day (which includes basic occupational activities as well as exercise and sport activities).
Factors that influence RMR:
| Factor | Effect on RMR |
| Age | ↓ 1-2% per decade |
| Weight | ↑ RMR with ↑ weight |
| Fat Free Mass | ↑ RMR with ↑ FFM (the more muscle the higher your RMR is) |
| Fat Mass | ↑ RMR with ↑ Fat Mass |
| Sex | Typically higher in Males when compared to females |
| Body Temp | 12% ↑RMR with each 1 degree C increase |
| Severe Dieting | ↓ RMR |
| Overeating | ↑RMR |
| Menstrual Cycle | ↑ RMR slightly (especially during luteal phase) |
| Growth/Pregnancy | ↑ RMR |
| Acute Exercise | ↑ RMR (depends on intensity and duration of exercise) |
| Thyroid Levels | ↑RMR w/ higher levels and ↓ RMR when levels are low |
| Adrenaline | ↑ RMR |
| Alcohol | ↑ RMR (acutely) |
| Smoking (Acute) | ↑ RMR |
| Caffeine | 200-400 mg can ↑ RMR 5-15% |
A quick and easy estimation of your daily calorie expenditure is to take your bodyweight in kilograms (divide your weight in lbs by 2.205) and times this number by 27.5 and this will equal roughly your daily calorie expenditure if you are sedentary. This number will obviously increase if you are active whether it be occupational, training, or exercise.
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