Page 26 - The Skinny On Your Diet Plan

Mifflin-St. Jeor equation for RMR is:
(no body fat percent needed)

For men- RMR (in kcal / day) = 10 x (weight in kilograms) + 6.25 x (height
in centimeters) – 5 x (age in years) + 5

For women- RMR (in kcal / day) = 10 x (weight in kilograms) + 6.25 x

(height in centimeters) – 5 x (age in years) – 161

If you have relatively accurate body fat estimates, then you should use the

Katch-McArdle equation to determine BMR, but first, you’ll have to convert
your body fat percentage to total “Fat Free Mass” (FFM).

Katch-McArdle equation for BMR is:

BMR = 370 + (21.6 x FFM in kilograms)

(FFM) = (Weight in kilograms x (100 – (Body fat%)) / 100)

(Note, since this particular equation has no adjustment for age, if the individual is
over 50, consider lowering BMR by 3-5%, if over 70 by 5-10%.)

So, go ahead and figure yours now using the appropriate formula.

Remember though, even when we compare two people with the same lean

mass, age, and sex, they can still vary quite a lot from one another (up to

30% difference). Restrictive dieting and chronic physical stress can also
lower RMR significantly (usually 5-10%, up to 15%). Many dieters, for

instance, report being cold. Persistent dieters may find that their thyroid
function or sex hormone production goes down, or that they become

constipated as their GI tract slows its pace. If you have a longstanding

history of dieting, food restriction, and/or over-exercising, this may be a
factor.

Niction Nutrition Fitness Academy LLC 25
NictionFitnessAcademy.com