Page 25 - The Skinny On Your Diet Plan

b. Resting metabolic rate (RMR) is slightly higher, and it’s the

energy we would use while lying down doing nothing. So, it

could include digestion and other functions at rest.
2. Then, you add an activity multiplier to determine total calories needs,

depending upon how active you are.
3. Next, add in your goals.

4. Last, observe the outcome/ results, and make adjustments as needed.

First, using a predictive equation we’ll figure what’s called the BMR

and/ or RMR. Predictive equations are less accurate than lab measures, but
they can help us come up with a starting point for estimating people’s

energy use. We kind of just start with a guess and work from there. Our goal
is to find the “sweet spot” of energy balance that moves us towards our body

weight or body composition goals while also supporting physical activity,

recovery, and/or metabolic health. Outside of a lab, the best we can do is
estimate how much energy a person might need, based on some known

variables, and use that as a starting point. Over time, we can use outcome-
based decision making by asking ourselves “how’s that working for me?”,

following the data, and refine the plan as needed.

Within the predictive equations only two methods, Mifflin-St. Jeor and

Katch-McArdle will be used here (despite many more being available).

These two [equations] stand above the rest when it comes to overall
accuracy and are the best choices when using this method. If you don’t have

relatively accurate body fat estimates already use the Mifflin-St. Jeor
equation to determine RMR. Note: This method becomes less accurate as

you approach either end of the body weight spectrum (either much lighter
or heavier)

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