Resting Metabolic Rate (RMR)

Resting Metabolic Rate (or RMR) – Your Body Is Active Even When You’re Not!

To define Resting Metabolic Rate or RMR, let’s start by defining metabolism. Metabolism is the speed in which our bodies burn calories over a set period of time. Certain bodily functions remain active when we are at rest or even asleep. Breathing continues as well as brain functions, digestion and blood circulation. Your RMR calculation shows the rate of your metabolism during these times of rest. It is best to calculate resting metabolic rate after a full eight hours of rest. An alternate test called the BMR or Basal Metabolic Rate includes a 12 hour fasting period before testing to make sure digestion has completed.

I don’t believe that knowing your resting metabolic rate (or rmr) is so important for losing weight, but everyone has heard of it so they naturally want to understand it better.

The equation for RMR basically boils down to your weight, plus your height, minus your age. It is called the Mufflin equation and it’s a bit more complicated than the previous sentence, but luckily the online calculator can do the higher math for you. The input factors are different for men and women – individual body stature also plays a role. That being said, if you are hoping to get a clue of the ideal rate for you, there are too many variables. Calculate your resting metabolic rate first and then you can analyze the numbers.

Keep in mind that the RMR results are estimates. The test doesn’t take into consideration body composition or in other words, the ratio percentage of muscle to fat. Since muscle burns calories and fat does not, an above average muscled person will calculate a little lower RMR than what their true resting metabolic rate is. Likewise, a person with less than average amounts of muscle will have a true resting metabolic rate a bit lower than their calculated RMR. Regardless, the results will be close enough to determine what action you need to take, or if any action is needed at all.

In order to create an optimum program for weight loss, the RMR is an important tool. Logic tells us that losing weight can be achieved by taking in fewer calories than we burn. Tracking the calories consumed when awake and active, combined with the results of the RMR will dictate the course of action. If a person takes in too few calories than what their body requires, it can lower their RMR and make the road to weight loss more difficult. In order to lose weight, the calories per day should not be lower than the RMR.

The first step is to determine your body’s recommended total daily calories and divide them over 5 or 6 separate snacks or meals. Digestion consumes energy – so smaller, more frequent meals tend to raise your RMR. By the same regard, going long periods between meals will slow the metabolism. Exercise is the other companion you need by your side. Just 30 minutes of intense exercise can speed up your metabolism for up to two hours. Use the calculator to find your RMR and you are on your way to a slimmer and healthier you. Knowledge and determination go hand in hand and will lead to a successful program.

While it does seem that it would be important when losing weight, it’s more important to have a better idea how many calories you burn each day when lifestyle and exercise calories are factored in. Try the Calorie Needs per Day Calculator to see your average calories per day. Or our Calories Burned Today Calculator where you can enter your actual exercises and activities to begin tracking the calories you burn each day.

Resting Metabolic Rate (RMR) Calculator