Active Metabolic Rate (AMR)

February 26, 2025
Published
Last updated
February 26, 2025
Sophie's Key Takeaways
  • Active Metabolic Rate (AMR) measures the total calories burned per day, including both basal metabolic rate (BMR) and physical activity.
  • Total Energy Expenditure (TEE) is the broader medical term that includes AMR, representing all calories burned through metabolism, movement, and digestion.
  • Tracking AMR and TEE helps determine calorie intake for weight maintenance, fat loss, or muscle gain.

    • When it comes to nutrition and weight management, knowing how many calories your body needs daily is just as important as tracking your food intake. This is where Active Metabolic Rate (AMR) and Total Energy Expenditure (TEE) come in.

    Both AMR and TEE help individuals tailor their nutrition, exercise, and weight goals by calculating the number of calories burned per day. Whether your goal is fat loss, muscle gain, or weight maintenance, understanding these metrics can help you make informed dietary and lifestyle choices.

    What Is Active Metabolic Rate (AMR)?

    Active Metabolic Rate (AMR) is the total number of calories burned per day, made up by both your basal metabolic rate and physical activity. It represents your energy needs based on movement, exercise, and lifestyle habits.

    AMR consists of:

    ✅ Basal Metabolic Rate (BMR) – The calories your body burns at rest to sustain life functions like breathing and circulation.
    ✅ Physical Activity & Exercise – Any movement beyond rest, from walking to workouts.
    ✅ Non-Exercise Activity Thermogenesis (NEAT) – Calories burned through daily activities like standing, fidgeting, or household chores.

    Since AMR includes all movement-based calorie burn, it varies from person to person based on lifestyle and exercise habits.

    How Does AMR Relate to TEE?

    Total Energy Expenditure (TEE) is a broader measurement that includes AMR, but also accounts for calories burned through digestion.

    TEE consists of:

    1️⃣ Basal Metabolic Rate (BMR) – Resting energy burn (60–70% of total calories).
    2️⃣ Thermic Effect of Food (TEF) – Calories burned digesting food (about 10% of total calories).
    3️⃣ Non-Exercise Activity Thermogenesis (NEAT) – Calories burned through daily movement.
    4️⃣ Exercise Activity Thermogenesis (EAT) – Calories burned from structured workouts.

    TEE = BMR + TEF + NEAT + EAT

    Since AMR focuses primarily on movement and physical activity, it is a major component of TEE, representing the total calories burned.

    Why Is AMR Important for Nutrition and Weight Management?

    Tracking AMR allows individuals to align their calorie intake with their energy output, helping to:

    ✅ Determine calorie needs for weight loss, maintenance, or muscle gain.
    ✅ Avoid under- or overeating, which can disrupt progress.
    ✅ Personalise nutrition plans based on activity level.
    ✅ Optimise energy levels for workouts and daily performance.

    If you consume fewer calories than your AMR, you’ll lose weight. If you consume more calories than your AMR, you’ll gain weight.

    ,

    How to Calculate AMR and TDEE

    Step 1: Calculate Your Basal Metabolic Rate (BMR)

    BMR is the number of calories your body burns at rest. Use the Mifflin-St Jeor Equation:

    🔹 Men:
    BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5

    🔹 Women:
    BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

    Step 2: Multiply by Your Activity Level (AMR Calculation)

    To estimate AMR, multiply BMR by your activity factor:

    🔹 AMR Example:
    A 30-year-old woman, weighing 65 kg (143 lbs) and 170 cm tall (5'7"), who exercises 3–4 times per week:

    1. BMR Calculation:
      (10 × 65) + (6.25 × 170) – (5 × 30) – 161 = 1,450 kcal/day
    2. AMR Calculation:
      1,450 × 1.55 (moderate activity) = 2,247 kcal/day

    Step 3: Calculate TEE

    To estimate TEE, add Thermic Effect of Food (TEF) to AMR. TEF is about 10% of AMR:

    This means she burns about 2,472 calories per day, including digestion.

    How to Use AMR & TEE for Weight Goals

    🔹 To Lose Weight – Eat 10–20% fewer calories than TEE.
    🔹 To Maintain Weight – Eat at TEE level.
    🔹 To Gain Muscle – Eat 10–20% more calories than TEE.

    🔹 Example:

    Tracking AMR and TEE helps ensure balanced nutrition, sustained energy, and effective weight management.

    Conclusion

    Active Metabolic Rate (AMR) and Total Energy Expenditure (TEE) are key tools in tracking nutrition, managing weight, and optimising energy levels.

    By understanding how many calories your body needs based on activity levels, you can make informed dietary choices, set realistic weight goals, and improve overall health.

    Whether your goal is fat loss, weight maintenance, or muscle growth, using AMR and TEE provides a science-backed approach to effective nutrition planning.

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    Related terms

  • Basal Metabolic Rate (BMR) – The number of calories burned at rest for basic functions.
  • Total Energy Expenditure (TEE) – The total calories burned, including digestion and activity.
  • Non-Exercise Activity Thermogenesis (NEAT) – Calories burned from daily activities outside of structured workouts.

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