Resting Metabolic Rate Test: Worth The Money?

Eating an extra 300 calories per day-- the content of a large candy bar -- will make you gain a pound every 11 or 12 days. Large people need more calories than small people and some people have slower metabolisms than normal.

Wouldn't be nice to know precisely how many calories you need every day?

Many health clubs or diet facilities will measure your resting metabolism for a hefty price ($50 to $100). They do this indirectly by measuring oxygen consumption-- a technique called indirect calorimetry.

Save your money!

These tests are highly variable and affected by meals, exercise, emotional distress, and test environment.

The Harris-Benedict Equation works just as well and is free:

Men: Basal Metabolic Rate = 66 + (13.7 x Weight (kg)) + ( 5 x Height (cm)) - (6.8 x age) = Daily Resting Calorie Need

Women: Basal Metabolic Rate = 665 + (9.6 x Weight (kg)) + ( 1.8 x Height (cm)) - (4.7 x age) = Daily Resting Calorie Need

Note: 1 kg =2.2 lb; 1 inch = 2.54

Example: You are female

You are 30 yrs old

You are 5' 6 " tall (167.6 cm)

You weigh 120 lbs. (54.5 kilos)

Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Multiply the daily resting calories needs by your activity level to estimate your total daily caloric requirement.

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)