How do I measure my daily energy expenditure?

Carry a calculator!

In a previous blog we discussed Calorie Counting. Actually we discussed that this was in fact a little pointless due to all the variables that go with getting your steak on the plate. (Sorry if you’re a vegetarian). Whilst we’ve stated that this will be pointless, you may have created a habit and quite enjoy counting calories so this chapter will give you a few basic things to think about when looking at overall Energy Output.

So by now you know that Calorie Counting is only ever a rough estimate due to growing conditions, fertilisation, age of product, travel time, cooking conditions and finally how long your food has been sitting in the supermarket or the freezer out the back of the restaurant that you’re heading out to tonight. This however doesn’t mean that it’s a complete guess when working out how many calories you should be consuming to how many calories you are consuming. Below, we’ve got a great equation to work out both Mens and Womens Resting Metabolic Rate to within 10%.

Mifflin-St. Jeor Equation: Resting Metabolic Rate for Men

10x Weight in Kilograms +6.25x Height in centre meters -5x age in years +5

Resting Metabolic Rate for Women

10x Weight in Kilograms + 6.25x Height in centre meters -5x age in years -161

Whilst this is the most accurate equation we’ve found, it’s still only 82% accurate for the non obese, 70% for the obese and underestimation can be anywhere from 18%-30% whilst overestimation can be anywhere from 7%-15%.