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Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
What Is My Resting Metabolic Rate? Calculate Resting Metabolic Rate Formula to Lose Weight, RMR and Basal Metabolic Rate
What Is My Resting Metabolic Rate to Lose Weight?
What is my metabolic rate at rest? - find your rmr formula to lose weight.
The Numbers
What Is My RMR?
Step 1: Multiply your body weight by 10.
Step 2: Determine what your overall exercise level is.
| Very Active | Add 60% - 80% to Your RMR |
| Moderately Active | Add 40% - 60% to Your RMR |
| Generally Sedentary | Add 20% - 40% to Your RMR |
Easy Examples
RMR Examples
For example, if you weigh 150-pounds and consider yourself to be moderately active, then the following equation would apply to you.
♥ 1500 + (1500 x 50%) = 1500 + 750, or 2250 calories.
You can also determine your basal metabolic rate here.
Help for You
Determine My RMR for Me
Using the latest science and research, the team at changingshape.com offer plans developed by certified nutrition and fitness professionals that shape exercise and meal plans based on the specific calories and nutrients a body needs to achieve real results. Join the changingshape.com calorie counter app free today.
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
