Our bodies use energy even when we are doing absolutely nothing. The resting metabolic rate defined as the minimum number of calories that the body needs to support basic physiological functions namely breathing , blood circulation among others. All these functions are essential for you to remain alive. Scientists has proved that the RMR is estimated between 60-75% of the total caloric expenditure used daily. It is a fact that you use energy even when resting.
Over the years, more and more individuals have gained interest in knowing their resting metabolic rate. This is informed by the fact that knowing your score gives you an idea on what is the minimum amount of calories your body needs during such activities. This is especially important if you are trying to lose, gain or even maintain current weight. While both RMR and BMR (Basal Metabolic Rate) are used in calculating calories burned during rest, the Resting Metabolic Rate is widely used since it provides more accurate results.
In order to determine your rate, there are certain measures of your body that you have to make.

How to Calculate RMR

[jbox title=”Formula (The Mufflin equation)”]

• For men: (10 x w) + (6.25 x h) – (5 x a) + 5
• For women: (10 x w) + (6.25 x h) – (5 x a) – 161

[/jbox]

First, you need to calculate your body weight. This number needs to be in kilograms. To get the number in kilos, first you need to find out your weight in pounds and then multiply the resulting number by 0.4535. Next, you need to measure your height in centimeters. Similarly, you first determine your standing height in inches and then multiply the number by 2.54 to get the value in centimeters.
With these variables, it is then possible to calculate the RMR for both men and women. For males, you multiply your body weight in kilos by ten, add height in centimeters multiplied by 6.25, subtract your age multiplied by 6.76 and then add sixty six. For women, you multiply the weight in kilos by 9.56, add height multiplied with1.85, deduct your age multiplied by 4.68 and add 65. However, this can be done by simply using a Resting Metabolic Rate calculator available online.

A calorie counter is a small electronic device, looking similar like a digital watch, made to keep check upon the calories expended by a person during workouts and exercise.

Why you need it

Without a calorie counter device, a person usually stops exercising after becoming tired and exhausted; and factors like stress, improper sleep etc can attribute to this. A person can set a comfortable level of exercising with calorie counter, by which he can monitor the actual, worthy quantum of exercise he is doing, regardless of time.

How to choose 

Most calorie counters come with heart rate monitors, that is, along with monitoring the calories, it also reads the heartbeat. Almost all of these watches include time and stopwatch features.  Some advanced models have features like computer connectivity, by which the person can upload the data and see the progress of workouts in a chart. Some models have GPS features too, to track the terrain or area traveled.

While choosing the proper device out of the many models and companies, the person should look for are:

• Big and easy to push buttons.
• Perfectly fitting chest of wrist strap.  Incorrect fitting straps can lead to calculation of incorrect measurements.
• Watch Size.
• Display Size (Screen) and significant sized figures.
• Backlit models are available that is suitable for night exercise routines.
• Long life battery.

Leading Brands

There are many brands in the market today, most of them available on fitness stores or online. The Calorie Counters that are reputed in the market are made by Polar, Timex and Omron.

TOP 5 Recommended Products 

1. POLAR FT60 HEART RATE MONITOR WATCH (PURPLE)  Buy it now

[easyazon-block asin=”B001F0PVNA” align=”none”]

2. Polar FT4F Heart Rate Monitor Watch Buy it now

[easyazon-block asin=”B001U0OFDC” align=”none”]

3. Timex Ironman Men’s Road Trainer Heart Rate Monitor Watch, Grey/Red, Full Size Buy it now

[easyazon-block asin=”B001GWYACK” align=”none”]

4. Timex T5J031 Unisex Digital Fitness Heart Rate Monitor Watch Buy it now

[easyazon-block asin=”B000P8VWRC” align=”none”]

5. Omron HR-100C Heart Rate Monitor  Buy it now

[easyazon-block asin=”B000A5CEUO” align=”none”]

This calorie calculator will give you the amount calories you need daily. Based on your weight, height, age, activity level and whether you are male or female, you can find out how many calories you body need to maintain weight.
With this number in mind you’ll just have to follow the simple rule – more calories you take – more weight you gain.
So if you are on a diet, try eating not more than your daily calorie need level.

Here are suggestions on basic calorie requirements calculations based on the level of activity:
Sedentary (not exercising at all): 13 X Weight (in pounds) = Average calories per day
Moderately Active: 16 X Weight = Suggested average calories per day
Moderately Active is exercising approximately 3-4 times per week
Very Active: 19 X Weight = Average calories per day
Very Active is 5-7 strenuous exercise sessions per week.
If you weight over 200 pounds now, and you’d like weight closer to 150, here is a calculation you could use to get started: Assuming you are going to be adding enough exercise to quality as Moderately Active, we’ll use 16 as our modifier:
150 pounds X 16 calories per pound = 2400 calories
Less 500 (Using the common 500 calories per day reduction) gives us a total of 1900 average calories per day
If you started to incorporate a plan that allowed an average of 1900 calories every day, you’d start to lose weight. The mistake most people make is to reduce calories too much. It’s better in the long run to go slowly, keeping as much muscle as possible while burning calories via exercise.

The formula for lean body mass that uses James method 1,2 is:

Lean Body Weight (men) = (1.10 x Weight(kg)) – 128 x ( Weight2/(100 x Height(m))2)
Lean Body Weight (women) = (1.07 x Weight(kg)) – 148 x ( Weight2/(100 x Height(m))2)

An alternate formula for lean body mass using the method of Hume3 is

For men over the age of 16: lean body mass in kilograms = (0.32810 * (body weight in kilograms)) + (0.33929 * (height in centimeters)) – 29.5336

For women over the age of 30: lean body mass in kilograms = (0.29569 * (body weight in kilograms)) + (0.41813 * (height in centimeters)) – 43.2933