Activity Factors

Estimating or Ballparking Your Daily Caloric
Needs with your RMR

Below, we have listed some generic activity factors that can be multiplied by your current RMR to provide an estimation of your daily caloric needs.

Note that the list below is not necessarily a one size fits all application. Instead, keep in mind there can be several other factors, such as pre-existing health conditions, that should be considered in order to get a more exact figure. Also, there’s a good chance each of you will interpret and define the activity factors differently.

RMR Activity Factors for TDEE

Sedentary

Desk style career with little to no exercise &/or overall physical activity.
Calculation: RMR x 1.2

Light Activity

Light exercise for 30 minutes or less in addition to some type of physical or athletic activity, such as walking, hiking, surfing, etc. 1 – 3 days per week.
Calculation: RMR x 1.375

Moderately Active

Moderate exercise for 30- 45 minutes in addition to some type of physical or athletic activity such as walking, running, hiking, surfing, biking, etc. 3-5 days per week
Calculation: RMR x 1.55

Very Active

Hard, demanding exercise for 30-45+ minutes in addition to some type of physical or athletic activity such as walking, running, hiking, surfing, biking, etc. 6-7 days per week
Calculation: RMR x 1.725

Extremely Active

Intense daily exercise such as 60 minutes or more or multiple exercise session per day; athletic activity paired with a physically demanding career or additional training & /or physically active hobbies
Calculation: RMR x 1.9

RMR

DEXA Scan, Resting Metabolic Rate

Your RMR, synonymous with Resting Energy Expenditure (REE) & listed on page 9 of your pdf report, is essentially an estimate of how many calories you are burning at complete rest & represents the minimum amount of energy you need to maintain body temperature, heartbeat & respiratory rate. Your DEXA RMR is based on your Fat Free Mass (Lean Mass + Bone Mineral Content or BMC).

TDEE

Total Daily Energy Expenditure

TDEE represents the amount of calories that your body can burn within a 24-hour period. It factors in several activity factors such as your sleep, type of work, exercise regimens, & other normal daily activity. TDEE is important, because it helps us know how many calories we should consume based on various goals such as gaining or sustaining muscle, burning fat or simply maintaining your current body weight.

Athletes Plates

Athlete Plates

The Athletes Plates listed below are great tools for understanding how to fuel for your exercise! Training volume & intensity vary from day to day & week to week along your particular exercise programs. Eating your meals & fueling for your workouts should also be cycled according to how hard or easy you are training.

Metabolic Rate Testing, Calorimtery in San Diego, Orange County, Los Angeles, Riverside County

Easy Training Day

An easy day may contain just an easy workout or tapering without the need to load up for competition with energy and nutrients. Easy day meals may also apply to athletes trying to lose weight and athletes in sports requiring less energy (calories) due to the nature of their sport.

Moderate Training Day

A moderate day may be one where you train twice but focus on technical skill in one workout and on endurance or strength in the other. The moderate day should be your baseline from where you adjust your plate down (easy) or up (hard/race).

Muscle Mass Trending with DEXA Total Body Composition Analysis

Hard Traning Day

A hard day contains at least 2 workouts that are relatively hard or competition. If your competition requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, & after the event day.

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RMR Activity Factors