The Grazing Diet™: A Total Approach To Weight Loss
   

What is your RMR?

Your Resting Metabolic Rate (RMR) is the number of calories you burn each day just resting (doing nothing). This is the minimum amount you must eat to ensure you remain healthy. Your Total Energy Expenditure is your RMR + your lifestyle (normal daily activity). If you are not trying to lose weight then you can eat as much as your Total Energy Expenditure allows. If you eat more than this then you will put on weight. If you are trying to lose weight then you should eat less than your Total Energy Expendure but a minimum of the RMR level of calories each day. so, the difference between your Total Energy Expenditure and your Daily RMR is the amount of calories you can afford to lose every day for weight loss.

Enter your weight, height, age and gender.

For lifestyle, enter the normal level of activity. Be honest because the only person who loses out is you. For instance:

  • Sedentary: Students, office workers, and professionals; lawyers, doctors, shop workers, teachers, drivers, lab workers, housewives/househusbands with mechanical appliances, unemployed persons. This includes 8 hours sleep and 16 hours of sitting, standing, shopping, watching TV, reading, using the computer, etc. but little or no additional exercise (includes short light walks).
  • Lightly Active: Students, office workers, and professionals; lawyers, doctors, shop workers, teachers, drivers, lab workers, housewives/househusbands with mechanical appliances, unemployed persons. This includes 8 hours sleep and 12 hours of sitting, standing, shopping, watching TV, reading, using the computer, etc., 3 hours of light activity (walking, laundry, golf, housework) and 1 hour of light sport or exercise (tennis, dancing, walking briskly, light aerobics, etc.) 1-3 days per week.
  • Moderately Active: Persons in lightly active industry, electrical, carpentry and building trades (excluding heavy labourers). Many farm workers, active storepersons and factory workers, cleaners without mechanical appliances. This includes 8 hours sleep and 12 hours of lightly active work, 3 hours of sitting, standing, shopping, watching TV, reading, using the computer, etc., and 1 hour of light sport or exercise (tennis, dancing, walking briskly, light aerobics, etc.) 1-3 days per week.
    If you have an office or driving occupation, you may have to average 1-2 hours of exercise per day by 3-5 days per week (like jogging 7 to 10 kilometres or doing an aerobic workout) to be 'Moderately Active'.
  • Very Active: Athletes, heavy labourers, some agricultural workers, forestry workers, road workers, mine workers, steel workers. This level requires moderate intensity activity for most of the workday or exercise comparable to running 15 to 20 kilometres per day.
    If you have an office or driving occupation, you may have to average 3 or more hours of sport or aerobic exercise per day by 6-7 days per week to be 'Very Active'.
  • Extremely Active: Female construction workers, heavy manual digging and mining. Moderate to high level of physical activity for most of the work day or exercise comparable to running 20 to 27 kilometres per day. If you have an office or driving occupation it may be very difficult to achieve this level of activity.

Press on the Calculate button.


Weight:
Height:
Age:
Gender
Lifestyle