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

BigPapaGato
BigPapaGato Posts: 96 Member
in Health and Weight Loss
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 :)

Replies

  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    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
    BigPapaGato Posts: 96 Member
    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?

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