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1. RESTING METABOLIC RATE (RMR):

Multiply your weight (in lbs) by 10 (or multiply your weight in kg by 22).

Example: 130 lbs x 10= 1, 300 RMR

2. ACTIVITY LEVEL

Determine from the table the regular activity you engage in at home & at

work. Do not include exercise sessions. Multiply your RMR by % Activity Level.

Example: 1, 300 RMR calories x 50% Activity Level=650 Activity calories.

Lifestyle Description Add % to RMR

Sedentary (LO)

Moderately Active

(MI)

You sit most of the day at

work and at home. You drive

or ride in a car to get around.

You are more active at work

and at home; you ride to work,

use stairs, do housework.

40-60%

20-40%

60-80%

Very Active (HI)

You are very physically active at

work and at home, performing

strenuous physical labor such as

construction work.

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