Got my Resting Metabolic Rate - Now how do I use it?

BigPapaGato

Hi guys,

I'm now that I have my routine locked in I really wanted to work on my diet. I work as a Paramedic in the hospital 3 days a week (12 hr shifts) and lift heavy (full body splits -- All Pro Beginner Routine) 3 times a week with cardio 2 x a week so i'm estimating my activity factor to be between 1.5-1.6. I'm also 5'9" 240lbs with a long term goal weight of between 180-190lbs. I plan to cut calories by 10-20%, i'm just not sure how to incorporate my RMR into any of the calorie formulas.

Yesterday I had a metabolic rate analysis using direct oxygen measurement with a KORR MetaCheck machine.

Here are my numbers:

RMR or REE = 2059 calories
VO2 = 298 ml/min
FeO2 = 15.05% expired oxygen
Minute Volume = 6.12 liters/min
Tidal Volume = 869 ml
Respiratory Rate: 7.3 breaths/min

All of the formulas ive seen used are based off of your Basal Metabolic Rate. Since i have my current RMR i figured I should use it as the calculations should be a bit more accurate.

Can anyone help me? Thanks in advance

Mr_Knight

It's fine to use RMR. If you're super paranoid about it, knock 100 calories off the top and use that as your starting point.

BigPapaGato

So just to make sure i'm using it correctly.

Take my RMR 2059, multiply it by an activity factor 1.5 = 3088 calories

3088 = maintenance
subtract 10% = 2779 calories for a moderate cut

is this correct?