Calculate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR); although they are slightly different, estimating either is sufficient for the purpose of losing weight. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation). There are also calculators online that can do this for you:
- RMR = 9.99w + 6.25s – 4.92a + 166g-161
- w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
- s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
- a = age in years
- g = gender = 1 for males, 0 for females
So for my good self my RMR is : (9.99*83)+(6.25*180)-(4.92*60)+166-161 = 1664 so my daily consumption to maintain myweight should be RMR x 1.15 which for me is 1664 * 1.15 = 1914 cals per day.
So to increase your metabolic rate you need to be male, young, tall and heavy!
Also, apparently, muscle burns 77cals/Kg/day and fat only burns 4cals/Kg/day although how you calculate what weight of muscle you have is a mystery to me…
Other interesting stuff like the importance of drinking water and eating many small meals.