The significance of resting metabolic rate in your efforts to lose weight
by Coach Andrey
Resting metabolic rate plays a crucial role in one’s weight loss journey. It refers to the amount of energy required by the body to function while at rest, encompassing basic bodily functions as well as additional low-effort daily activities. Various bodily processes, from digestion to brain function, contribute to this energy expenditure.
If you do not have access to a body composition measurement device, you can calculate your resting metabolic rate using the Mifflin-St Jeor equation:
Successfully achieving weight loss involves creating a calorie deficit. An effective way to do this is to aim for a daily deficit of 500 calories. For instance, let’s calculate together: If you are a male with a resting metabolic rate of 1700 calories. To initiate effective weight loss, consuming only 1200 calories can appear restrictive, especially if transitioning from a higher intake like 2000 calories. By incorporating 7000 daily steps equivalent to 300 calories burned and adhering to a 500-calorie deficit target, you can increase your daily intake to around 1500 calories.
Still, feeling limited? You can further increase your allowance by exercising. For example, completing a significant workout session that burns 400 calories would raise your daily intake to 1900 calories. With careful planning and balance, this caloric goal can be manageable for a successful weight loss meal plan.
On rest days, it is advisable not to exceed your resting metabolic rate to prevent counteracting your weight loss efforts.
