What is a resting metabolic rate? Resting metabolic rate, or RMR, measures how many calories you burn at a state of rest (as if you were sitting on your couch watching your favorite TV show all day).
Scientifically speaking, the resting metabolic rate (RMR) and the closely related basal metabolic rate (BMR) measure the amount of daily energy expended by humans. The utilization of energy in this state is sufficient only for the functioning of vital organs like the heart, lungs, nervous system, kidneys, liver, muscles, etc.
So Why Is Your Resting Metabolic Rate Important?
Why is your RMR so important? Knowing your RMR can help you understand how many calories you need to function, plus what you need to intake (or not intake) to reach your health and wellness goals. Having a higher RMR means you will burn more calories at a state of rest (yep – just for doing nothing more than simply existing!) which will also allow you to increase the amount of calories you can consume in one day to reach your goals.
How do you increase your RMR? A good fitness regimen that includes weight training is the only way to do it. You have to build your lean muscle mass. Here are 3 quick steps:
- Add weight training in 3-5 times a week
- Add cardio in 3-5 times a week for 15-30 minutes to help stay lean
- Eat frequent meals – about every 3 hours
Don’t worry ladies, this is not going to make you bulky; your bodies do not produce enough testosterone to have that look. If you are going for a very muscular look, however, it is possible, but it takes a lot of work, a proper weight lifting regimen and eating habits to get there.
Benefits of Increasing Your RMR
- Burn more calories at rest, even while sleeping
- Burn more calories during exercise and throughout the day
- Higher RMR = higher amount of calories you can eat in a day to achieve your goals
- Have more lean muscle on your body which will result in: lower body fat percentage, lower risk of heart attack/heart disease, lower risk of diabetes, lower risk of hypertension, and an increase your internal age.
Causes of Low RMR
What lowers your resting metabolic rate and how will it affect you? There are some factors you can control, and some you can’t – including the following:
- Age: research shows that starting as early as your 20s your body starts losing 2-3% of lean muscle mass each decade. This is why a weight lifting program is so important to help fight the natural loss of lean muscle mass over that time period.
- Hormones: generally, for most women, the thyroid and hormone production will slow down after the age of 40, which have an affect on your RMR.
Regarding what you CAN control, one of the biggest factors is exercise. You can control how much or how little you exercise. Exercise less, and you’ll end up with less lean muscle mass and a higher percentage of body fat. Not only will this result in a decrease of RMR (and our clothes not fitting the way we want them to), but more seriously, it can lead to adverse health problems such as:
- Increase risk of heart disease and stroke – the 1st and 3rd leading causes of death, respectively, in the US
- Increase risk of diabetes – the 7th leading cause of death in the US
- Increase risk of hypertension
- Increase of overall medical bills
- Increase of sick days from work
Is There a Resting Metabolic Rate Calculator?
There are many resting metabolic rate calculators out there on the internet that will give you estimates of what you roughly burn doing nothing. Some take more factors into consideration than others. For example, while some calculators may measure age, height and weight, some may measure those factors plus the type of work and activities you do. The more information that you can put in the more accurate it is going to be for your body type without actually going in and having an actual test done.
While these tests can be helpful, it is important to remember to consider what information you are receiving. As an example, I used this calculator (based on the the Mifflin St Jeor equation) but changed my activity level from very active to moderately active. If I wanted to lose a healthy 2 lbs per week, it drops me below 1700 calories to 1282 per day – which, for females and the healthy functioning of their internal organs, is way too low. Be careful what information you get and always consult with a registered dietitian before setting an exercise or nutrition program.
FFC has the proper equipment and can help you test for a more accurate RMR and BMR. You can actually set up an RMR appointment just by emailing email@example.com. You can also click here to learn more information about the tests.
And why would accuracy be important? Let’s say your RMR is 1400, but based on a calculation you found online (not taking into consideration your fitness levels) told you your RMR is 1550. In reality you could be consuming an extra 150 calories a day because the results were based on the general population and not according to your own personal needs. Knowing your RMR/BMR can be very important to reaching your goals.
Of course, while all of this is important, the most important thing is to focus on eating healthy, keeping your portions in control, getting plenty of exercise, drinking lots of water, and getting plenty of rest. Questions on next steps to achieving your fitness and nutrition goals? Contact me at firstname.lastname@example.org!
Post written by FFC Lincoln Park Registered Dietitian Sarah Sobotka.