Why you should know your RMR if weight loss is your goal
When it comes to weight loss and the numbers on the scale, most people's eyes are fixated on their total daily energy expenditure (TDEE).
But there is another number that is just as important: Resting Metabolic Rate (RMR).
If you want to lose weight or maintain your current weight, then it helps to understand your RMR.
Resting Metabolic Rate Definition
RMR represents the amount of calories expended by the body while resting in a neutrally temperate environment, typically after 8 hours of sleep.
It can be affected by your weight, height and age and can vary anywhere from 1200 to 3500 calories per day.
When you eat the same amount of calories that your body expends each day, then your weight will stay constant.
Thus, if you want to lose or maintain your current weight, then you need to be conscious of how many calories you're consuming.
But you also need to pay attention to your resting metabolic rate .
The higher it is, the more calories you burn each day and the easier it will be for you to create a calorie deficit. We also know that your RMR is the biggest contributor of your overall total daily energy expenditure.
This is why knowing your RMR is so important if weight loss is your goal.
How To Calculate Resting Metabolic Rate
There are a number of ways you can calculate your resting metabolic rate, but the most precise way is to have an RMR assessment which will provide you with accurate results. This is because predictive equations, like the Harris-Benedict equation (used in many calculators) underestimate RMR by up to 20%.
For example: If you are 35yrs old, 1.8m tall and 65kgs, then the Harris-Benedict equation may give you a figure of 1312 calories per day.
However, if you had an RMR test conducted under laboratory conditions, this would could be 1800 calories per day! That's a lot of extra food to eat haha
Using an RMR test, we can calculate how many calories you burn at rest.
It's performed after 4hrs of fasting and in a neutrally temperate environment. It's a simple test which lasts around 15mins where you breath into a mouthpiece that is connected to a metabolic cart. This calculates your RMR.
Once you know how many calories your body burns while at rest, we can create a diet plan based on your individual needs.
If you're interested in getting your RMR tested, then check out our weight loss programme Ignite, which helps you create a plan based on your individual needs.