4.4: Part D- Using METs- Metabolic Equivalent Units- to calculate RMR
- Page ID
- 100733
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Part D: Using METs- Metabolic Equivalent Units- to calculate RMR
A very useful unit for converting your activity to calories or to oxygen consumption is the metabolic equivalent unit. This is known as a MET. A MET is based on your activity level and your body wight in kilograms. At rest it is one. The unit of a MET is a) 1 KCal/Kg/Hr or b) 3.5ml/kg/min of oxygen consumption. The harder you exercise or exert the higher the MET level. Five categories I have developed are below. I have assigned RPE levels to give you a better idea of intensity.
· Light activity 1.5-3 METS (RPE 1-3)
· Moderate 3-6 METS (RPE 3-5)
· Vigorous 6-9 METS (RPE 5-7)
· Intense 9-12 METS (RPE 7-9)
· Very Intense >12 (RPE 9-10)
(very intense could be a category for athletes to signify anaerobic- this is above 12 METS)
1. Calculate your RMR by 1kcal/kg/hr- (use a- see example below) for an hour
· remember 2.2 lbs = kg or 1 lb= 0.45kg
Take your body weight (kgs) * 24 (hrs in a day) to get kilocalories in a day- with no additional activity (thus an RMR). So, if you weighed 176 lbs or 80 kg- and you were at total rest (1 MET) all day for an entire day, the estimation would be 80*24= 1920. Compare this to the first two equations- the Harris Benedict and Miflin- St Jeor. Use the % difference formula in Section 1.
2. Calculate the amount of oxygen you consume in a day.
· Remember, it is per minute so multiple by 60. Give your answer in mls and in liters.
Using the online calculator with the variables plugged in: https://www.calculator.net/bmr-calculator.html- what do you get? How does it compare to the other calculations?
Part E: Using “Compendium of Physical Activity” for an easy and an intense activity
3. Calculate your RMR for a two activities- Use METs x 3.5 x BW (kg) / 200 = Kcal/min, please note this is per minute so if you were exercising at 8 METS for 25 minutes how many calories would you burn if you weighed 65 kilos or 143 lbs.
8 x 3.5 x 65= 1820, divided by 200= 9.1 kcal/min x 25 min= 227.5 kcals.
How do you know how many METS a given activity is- look it up in part E
A) Vigorous up to very intense activity (>6 METS)
B) low intensity (light or moderate) one- watching TV, golf, gaming whatever and calculate the calorie burned for each. You will need to see what the MET level is and how long you typically do it and your weight in kgs.
For example, you might run for 20 minutes at 8 METS or you might do computer games for 120 minutes at 2 METs- give me the total calories for you- It will be your weight in kilos x MET level x #hrs you do it.
If I watch TV for 3 hours- 180 min- 1.3 * 3.5*80/200= 1.82 kcal/min (*180)= 328 kcals