What is resting metabolic rate?
Resting metabolic rate is how many calories do you burn as a baseline at rest.
What is the biggest predictor of your resting metabolic rate?
- The biggest predictor of your baseline calorie burn is LEAN BODY MASS. This accounts for about 63% of RMR variability. Muscles mass has significant influence on RMR, even controlling for gender, age, and fat mass.
- Next are HIGH METABOLIC ORGANS. What are these? Brain, liver, kidneys, heart, and spleen. This accounts for 75% of RMR variance.
- GENDER differences are really based on the differences in body composition rather than gender itself. Females tend to have lower RMR compared to males is fully accounted for by differences in muscle mass.
- AGE shows a negative association with RMR, with a decrease in calories needed of 62 kcal/day for each decade.
- METABOLIC FACTORS are associated with circulating thyroxine (T4), but not with T3 or leptin.
- ENERGY RESTRICTION causes adaptation, with tissue metabolism and lower body movement causing lower RMR.
How can Biohackr Health help?
KNOW YOUR MUSCLE PERCENTAGE.
Do an InBody scan so you can see real numbers. Remember men and women differ in what is considered a healthy amount.
- Middle-aged men (around 40-60 years old): A healthy body fat percentage typically ranges from 11% to 22%. Most health experts consider 15% to 18% as optimal for overall health.
- Middle-aged women (around 40-60 years old): A healthy body fat percentage usually ranges from 21% to 33%. An optimal range for health is often cited as 24% to 28%.
BUILD MUSCLE
We think everyone should be on creatine, particularly if vegan/vegetarian, particularly as you get older. Lean muscle mass is the biggest predictor for resting metabolic rate. It also helps prevent diabetes, lowers cardiovascular disease risk, protects your joints and bones, and helps prevent dementia. Win. Win. Creatine SHOP Creatine blogs
LOSE WEIGHT
Fat mass is not good for burning calories. It is weight without a positive benefit. If your BMI is out of the healthy range, look at our medical weight loss options. Medical Weight Loss
TEST YOUR RMR
Don’t know what your resting metabolic rate is? Test it! The test is super easy, and it is one of the most variable metrics when you are actively losing weight or changing your exercise routine. Test RMR