4.1: Part A- Calculate your RMR or BMR-
- Page ID
- 100730
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Section 4: Metabolism and Calorie Burn
As mentioned in the beginning of this manual, there are close relationships between certain terms or physiological measures. We just looked at body composition using several different measures. In general, the bigger you are (weight) the more calories you will burn at rest. However, the more muscle you have on your frame will also raise your resting metabolic rate for a given weight. So a 154 lb. or 70 kg person with only 10% body fat will burn more calories than another 154 lb. person with 20% body fat. Likewise what you eat can slightly alter your metabolism and it definitely can affect your body composition.
Part A: Resting and Exercise Metabolic Rate
The reason someone would want to estimate their metabolic rate would be to understand how many calories they should consume. While there can great variability in resting metabolic rates (RMR) between similar individuals and even within the individual on a given day, it is a relatively stable measure for most. The number of calories someone burns (expends in catabolism) at rest (RMR) is dependent on their gender, age, size both in height and weight (or body surface area) and on how muscular the person is.
The mentioned variables will only influence how many calories someone expends at rest in a thermoneutral environment. If it is cold, the thyroid gland is activated to make sure the individual stays at the standard 37 Celsius set point. If the person is quite active during the day, this will also cause more calories to be used.
Activity comes in the form of daily living activities, and structured exercise or physical activity (PA). The first term is known as non-exercise activity thermogenesis or NEAT. Anything that is not eating, sleeping or exercise- is NEAT. When we eat, we actually burn more calories to digest and absorb the food. This is called the thermic effect of food or TEF. Interestingly, some foods require more “work” or energy than other foods. For most people this factor is not relevant.
Finally, there is physical activity or structured exercise. The harder someone is exercising the higher the intensity which also indicates the number of calories burnt per unit time. Physiologists can define different activities in terms of METS or metabolic equivalent units. At rest someone is at 1 MET. The MET unit is convenient because based on the person’s weight in kilograms and the type and intensity of the exercise, the caloric burn can be calculated. This project will use the compendium of physical activity to allow you to see how many METS certain activities are.
TDEE (Total Daily Energy Expenditure)= RMR + NEAT + TEF + PA or = RMR * Activity Factor (estimated)
There are several ways to determine your metabolic rate or the calories you consume. The formulas fall into two main categories- a) basal metabolic rate (BMR) or b) resting- metabolic rate (RMR). The BMR is almost impossible to accurately measure. You have to be fasted for 12 hours, rested for a couple, and be in a thermoneutral environment. The “actual” RMR is relatively easy to measure but equipment that measures oxygen and carbon dioxide input and output is needed (indirect calorimetry). Also, the actual RMR can vary considerably day to day, depending on several factors including recovery from exercise status and menstrual cycles.
In this section You are going to use different formulas to do the following five parts:
1) Estimate your BMR or RMR using two commonly used formulas.
2) Estimate your RMR using two lean body mass (LBM) body composition-based formulas.
3) Using the two estimates you found in #1, you will calculate your total daily energy expenditure (TDEE) by using the activity factor table. You will also use the Institute of Medicine EER formula.
4) You will estimate your RMR using the MET formula and your body weight. Because this measures calories per hour and there are 24 hrs in a day, you will multiple your weight (kgs) by 24.
5) You will then calculate your energy expenditure for a low-level activity and a high level activity. You must look these up in the Compendium of Physical Activity.
Part A: Calculate your RMR or BMR- all units are metric and final value is kcals per day.
1. modified Harris Benedict formula,
Male: 88.4 + (13.4 x Wt in kgs) + (4.8 x ht in cm.) – (5.68 x age in yrs)
Female: 447.6 + (9.25 x wt in kgs) + (3.10 x ht in cm) – (4.33 x age in yrs
2. the Miflin- St.Joer
Male: (9.99 x wt in kgs) + (6.25 x height in cm)- (4.92 x age) + 5
Female: same formula but instead of adding 5, subtract 161. Thus, a 166 kcal difference