The only way to know what your body needs is through Metabolic Testing. Metabolic Testing shows you just what is going on inside your body, so you can finally unlock the mystery of your own metabolism!
Your metabolism is unique to you, which is also why the amount of food you need for your goals, is also unique to you.
Many people come to Box Nutrition because they are struggling to lose weight, despite watching what they eat.
They’ve tried diets that are either too restrictive (can’t stick to them), or they can’t get past a weight loss plateau.
This is how a Resting Metabolic Rate (RMR) test can help. By measuring your metabolism, we can create a diet plan specifically tailored around your needs.
It’s now widely accepted that an RMR test is the best way to help establish your dietary needs.
According to the American Dietetic Association Position on Weight Management 2009 “Estimated energy needs should be based on resting metabolic rate (RMR). If possible, RMR should be measured”.
What is your RMR?
RMR is your Resting Metabolic Rate and is the amount of energy (kcals) your body burns at completely rest. Your RMR accounts for around 60% of the total energy burned during the day so it’s hugely important when calculating your dietary needs. Knowing this number helps you accurately determine how many kcals you require to eat for your goal.
How do you measure it?
An RMR test works by using something called Indirect Calorimetry. An Indirect Calorimeter measures the percentage of oxygen concentration in the gases a person breathes out to determine how much oxygen was consumed by the body.
Because we know that there is 4.813 calories burned for every millilitre of oxygen used, by measuring how much oxygen you breath in and out, we can accurately measure how many kcals you're burning.
The Mixing Chamber
The metabolic cart collects all the exhaled gases from your breath into a chamber where they are literally mixed together. The mixed gas is then sampled to measure the exact oxygen percentage. Box Nutrition and Performance uses the “Gold Standard” of mixing chambers, giving customers the most accurate and reliable results available. This is the same precision technology used by research grade metabolic carts.
What happens during the RMR test?
The RMR metabolism test at Box Nutrition is an easy test which only takes around 10minutes. During this time, you will be asked to breath normally into a mouthpiece that is connected to the metabolic cart. The air that you breath in is then analysed, which will provide you with your unique metabolic rate and recommended kcal requirements.
Why get an RMR test?
1. You know exactly how much to eat
By understanding your metabolic rate, we can establish an accurate set of calories based on you as an individual. We can then tailor these calories and provide portion guidelines to help you with your weight loss and or performance goals.
2. It makes weight loss straightforward
Knowing your RMR makes achieving weight loss goals straight forward as you know the exact number of calories you are burning day to day
3. Lose weight and eat more
It helps you lose weight on the MOST amount of calories possible – by knowing your RMR, we can ensure that you don’t have drastically cut calories to see results.
4. It removes any guesswork
Unlike calculators you find online, there is no guesswork associated with an RMR test, so it is far more accurate than calculating it yourself.
5. Sees if you have a normal metabolism
Many people struggling with weight loss are worried that they have a slow metabolism, however this is very rarely the case. Taking an RMR test helps remove this excuse and by seeing what your body burns can be very encouraging and motivating.
6. Detection of hypo-metabolism
In some cases we may see that you have a clinically low metabolic rate, where we can advise you to go and see your doctor for further help.
7. Stabilise weight loss
When trying to lose weight, your RMR will decrease after dieting. However, in most cases, if you maintain your new weight for 6 months, your RMR will eventually rise to the expected level. Pinpointing the precise number of calories necessary to maintain is key to surviving this crucial period.
8. Break a weight loss plateau
Once you restrict calories or start an exercise plan your body responds. Unfortunately, the calorie goals of a dietary plan will need to change over a period of time. The result is the dreaded “plateau.” Periodic assessment of RMR will show the effects of the treatments and allow adjustments to the caloric goals.
How much is an RMR test?
An RMR test with Box Nutrition is £59 and is also included with our signature weight loss programme, Ignite, which also offers further support after your test. Find out more about Ignite here.
How do I prepare for an RMR test?
Don't eat for 4 hrs before to your test
Don't drink coffee 4-5hrs prior to your test
Don't smoke for 2 hrs before to your test
Refrain from any high intensity or vigorous exercise for 12hrs before your test
Do you need to retest?
Questions about metabolism testing
Why not just use a calculator online?
Although online calculators and formulas maybe convenient, but when applied to individuals, they are woefully inadequate. Studies have shown und that even the best equation (Miffin-St Jeor) was only within 10% of measured results. This may not seem like much, but 10% of a 2000 calorie diet is an extra 1400 calories over the week. These errors can be avoided by using an RMR/metabolism test.
Estimating the RMR in overweight and obese individuals has also been shown to be difficult to estimate where their findings read, “Caloric prescription for weight reduction must be tailored to individuals rather than recommending the same caloric intake to persons with varying metabolic rates.”.
Does caffeine speed up my RMR?
Under controlled conditions, research suggests that coffee and caffeine can increase your metabolic rate from between 4-15% depending on how much you take. This increase will last no more than 3hrs. This is the reason that before your RMR test we advice you not to have any caffeine for 4hrs before your test. (Dulloo,Acheson)
Does my diet affect my metabolism?
Your diet will affect your metabolism however this will be individual to you. This is the reason why an RMR test is so invaluable, to periodically measure your metabolism to see if there has been any changes to your metabolic rate whilst dieting. This can also help you avoid a weight loss plateau.
Does losing weight affect my metabolism?
Losing weight will lead to your RMR declining however the rate of this will be unique to you. This is one of the reasons why many individuals reach a weight loss plateau and regain unwanted weight. This is the reason why a metabolism test is useful to have after a period of weight loss, to help you adjust your calories as you progress.
Does age affect my metabolism?
Your resting metabolic rate is fairly stable until around 60 years old where you will likely see some obvious decline. The most common cause of weight gain as you get older is more likely due to a reduction in activity rather than the decrease of your metabolic rate. This is another reason why as you get older or go through menopause, getting an RMR test can help you understand how much you should be eating to help with your goals.
Why Test With Box
Tested over 400 people
High-end testing equipment also used by the military and university labs
Discounted group bookings available
Our portable analyser means we can travel to you or test on site
My name is Jack Braniff and I help athletes perform, look and feel their best. I'm the founder of Box Nutrition and a registered performance nutritionist (SENr, CISSN), have my Masters degree (MSc) in Sports and Exercise nutrition, a member of the British Dietetics Association and a UKAD anti doping advisor. I'm also the author of top rated sports nutrition book "Fuelling The Functional Athlete" which is available from Amazon.