Food / 02
Metabolic Rate
What your body spends just being alive, then what it spends once your week is added on top.
Units
Sex
years
lb
%
Only if you measured it. A guess here makes the result worse, not better.ft
in
Activity levelMost weeks, not your best week.
Resting metabolic rate— kcal a dayEnter your age, height and weight to see the number.
Resting—
With your week—
Multiplier—
Resting rate first. Then pick how active your week is.
With activity added
— resting× 1.9
Sedentary · × 1.2Desk job, little exercise—
Light · × 1.375Train 1–3 days a week—
Moderate · × 1.55Train 3–5 days a week—
Active · × 1.725Train 6–7 days a week—
Very active · × 1.9Physical job, or twice a day—
Resting rate is the floor, not a target. Your day adds activity on top of it, and the activity levels are rough buckets. Pick the one that matches most weeks, not your best week. Eating under your resting number for long is not a plan.