RMR (resting metabolic rate) What it is and why it should matter to you!
Whether your goal is to lose, gain, or maintain weight, this information is extremely valuable for designing a personalized weight management program.
Tune Into Your Metabolism
How much fuel does your body need? Does it like to burn fat more or sugar?
Resting Metabolic Rate (RMR) is the number of calories required by the body to maintain basic functions such as heartbeat, breathing, temperature regulation, and brain activity. A standard RMR test with Resit Rx involves using a metabolic indirect calorimetry, the clinically recommended and industry reference standard of testing, to measure the number of calories burned per day at rest. This number allows us to determine your daily TEE (Total Energy Expenditure).
Why is knowing your RMR So Important?
Knowing your metabolic health and RMR is crucial to your success on any nutrition or training plan.
See how efficient your body is at converting food to energy and using fat or sugar as fuel
Feed your body in a way that achieves your goals and conquer plateaus
Learn if you have a slowed metabolism to understand frustrated attempts to lose weight and plateaus
Track how your body composition changes with a DEXA scan to understand how the food you eat affects your body fat, lean mass, and bone
Burn More Fat.
Build More Muscle.
Have you ever lost weight only to plateau or gain it back?
Your metabolism refers to all the chemical processes that your body undergoes every day in order to keep you alive.
Many factors affect your metabolic rate, including weight, age, body composition, environment, hormone levels, and gender.
This makes it a highly unique and important number to know, since
Your RMR accounts for about 70 percent of all energy you expend
It represents the amount of calories you need to maintain essential functions at rest (things like heartbeat and breathing)
Your metabolism changes as you lose weight and your body composition changes. If you lose muscle as you lose weight your RMR will drop and you will plateau.
Pinpointing the precise number of calories you burn at rest is crucial if you are trying to lose weight or build lean mass.
This is not a number you want to guess at because this number determines your nutritional needs to lose weight and maintain or even gain lean mass.
Work Smarter Not Harder
What are the BENEFITS of an RMR Test?
Whether your goal is to lose, gain, or maintain your weight, this information is extremely valuable for designing a personalized weight management program. Knowing the amount of energy you use at rest will help you better understand the amount of energy you need from food.
Your resting metabolic rate is influenced by your age, gender, the amount of body fat and muscle you have, the amount of exercise you do, your ethnicity, as well as by a number of environmental factors like smoking and climate. Two people with the same weight and height can have very different metabolic rates and energy (caloric) needs.
How Does An
RMR Test Work?
By measuring the volume of oxygen consumed versus the volume of carbon dioxide expelled within a set time period, a metabolic cart can determine the rate of energy burn and extrapolate total daily resting energy expenditure. This is done via indirect calorimetry.
The Technology
Indirect Calorimetry is the clinically recommended method of measuring energy expenditure via respiratory gas exchange. The Law of Conservation of Energy (energy cannot be created or destroyed, only changed) set the stage for using indirect calorimetry to estimate the amount of energy expended; by measuring relative amounts of oxygen and carbon dioxide, conclusions can be drawn not only about energy (calories) expelled but the substrates used. Burning one calorie requires about 208.1ml of oxygen, so the precise measurement of oxygen uptake by a metabolic cart allows for the accurate calculation of daily calories.
Your Appointment
What happens during an RMR test? You will arrive to the test center 15 minutes prior to your appointment having followed the proper pre-test protocols. Upon arrival, the center will provide any necessary paperwork and bring you back to their testing space. You will sit or lie comfortably, and the test operator will secure the Indirect Calorimeter RMR mask over your nose and mouth. For best results, you should remain still, relaxed, and as comfortable as possible without falling asleep. The test lasts about 10-15 minutes, during which you will breathe normally. The technician will monitor the quality of data being collected to ensure best results.
The results of the test may be inaccurate if the pre-test protocols are not properly followed. The accuracy of your results can also be affected by certain medications, medical conditions, acute infections and, for females, pregnancy, breast feeding and menstruation. You should let the testing staff know prior to the test if any of these apply, including the use of non-prescription medications. You should immediately report any unusual feelings that are of concern to the test staff during the test.
The assessment takes about 30-45 minutes.
Call 505-226-6337 to schedule your assessment today
How do I prepare for an RMR?
Following the proper testing protocols for a resting metabolic test is of the highest importance to ensure accuracy. RMR, food, caffeine, and exercise all contribute to one's daily Total Energy Expenditure. So, in order to isolate the calories associated with basic functioning, these variables must be controlled:
You must complete a 12-hour fast prior to your RMR test
You must not consume alcohol or caffeine 12 hours prior to the test.
You must avoid moderate to vigorous exercise at least 24 hours prior to the test.
Your commute to the testing location should be relatively stress free, so plan extra time. Avoid brisk walking, running or taking a lot of stairs.
Attire: No specific attire is required.
What factors influence METABOLISM
There are many factors that can contribute to having a higher metabolic rate. Being aware of which factors you can control or improve can help you increase or decrease your metabolic rate to reach your goals.
Body Fat %
Your RMR depends on the amount of fat you have. If your body fat percentage is high, your RMR might be lower than that of an individual with a lower body fat percentage.
Weight
A smaller body requires fewer calories to maintain the same physiological functions, whereas a larger body requires more calories.
Also, during weight loss your body may try to conserve energy in response to a lower calorie intake, this can also cause a reduction in RMR.
Exercise
Physical exercise not only influences body weight by burning calories, it also helps raise RMR by building extra muscle. The greater the exercise intensity, the longer it takes the body to recover, which results in a longer and higher excess post-exercise oxygen consumption (EPOC).
Diet
Fasting or serious abrupt calorie-reduction can dramatically reduce the RMR by up to 30 percent. Likewise, restrictive, low-calorie weight-loss diets may cause the RMR to drop by as much as 20 percent.
Age
The metabolic rate declines with age because of loss of skeletal mass and increased percentage of fat tissue.
Height
Taller people typically have greater body surface area and more lean body mass. As a result, they can have a higher RMR.
Body Temp
For every increase of 0.5 degrees C in internal temperature of the body, the RMR increases by about 7 percent. Therefore, a person with a fever of 42 degrees C (about 4 degrees C above normal) would have an increase of about 50 percent in RMR.
External Temp
Temperature outside the body affects the resting metabolic rate. Exposure to cold temperature causes an increase in the RMR, as the body tries to create the extra heat needed to maintain its internal temperature. A short exposure to hot temperature has little effect on the body's metabolism because of compensatory increases in heat loss. However, prolonged exposure to heat can raise the RMR.
Genetics
Some people are born with faster metabolisms, while others naturally have slower metabolisms.
Hormones
Some hormones can increase or decrease metabolic rate. For instance, the thyroid hormones regulate a portion of metabolism. An individual who has hypothyroidism can have a low RMR.
Ready to discover your RESTING METABOLIC RATE?
Schedule your RMR Assessment Today.
CALL
505-226-6337
TO BOOK YOUR RMR ASSESSMENT
TODAY!
Not sure if the RMR is the right test for you?
Let's find out together.
Ask for a diagnostic consult when you call.
Which Diagnostic Test Should You Consider?
Bundle together and save.
Your entire body — measured in seconds.
Muscle, fat, visceral fat, hydration, and biological age.
Your true daily calorie burn.
Precision for fat loss, energy, and metabolic health.
Your exact fat-burning zone.
Optimize weight loss, metabolic flexibility, & endurance.
Your cardiovascular age and endurance capacity.
Know how fast you’re aging — and how fast you can improve.
Your real-world strength, mobility, and performance age. Identify weaknesses before they become injuries.
Your stress, recovery, and nervous system health.
Know if your body is overworked or thriving.
Committed to helping you achieve your health and wellness goals, we provide expert guidance and personalized support every step of the way. Let’s build a healthier, stronger you together.
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