How do I prep for a Resting Metabolic Rate Test?

Resting Metabolic Rate Testing is great. It lets you know how many calories you expend daily by just existing- your heart beating, your hair growing, you breathing. “If you laid in bed all day and did nothing how many calories you burn.” It is a great metric to know so you can calibrate how much to eat, particularly if you are active and are trying to gain, maintain,or lose weight.

• RMR represents the energy expenditure of your body at complete rest, typically measured after fasting for 8–12 hours and in a thermoneutral environment. It accounts for the majority of your total daily energy expenditure, usually around 60-75% for most adults.
• We measure it with indirect calorimetry, which measures oxygen consumption and carbon dioxide production. This is considered the gold standard.
• It is a reactive metric. When you are going through exercise and weight journeys, this is the test we recommend doing every 3-4 months to see if your baseline has changed. If you are building muscle? Your baseline calorie needs will go up.  Are you not eating as much? Your baseline calorie needs may go down.  Particularly for those who have “stalled” in their journeys, this will give useful information.

To get an accurate test PREP IS CRITICAL to get valid measurement.

• You need to make an appointment for this test. You cannot just show up and do this test and get an accurate measurement.
• FASTING.  You can have no food, caffeine, or stimulants for 4 hours. Ideally, we like to do this in the morning with an overnight fast.
• No exercise within 12 hours
• Water ok
• A regular prescribed med is okay. (if you are on a stimulant as part of diagnosis like ADD, it is part of your resting rate)
• Be consistent. When doing this testing, you want to always take the test (and any medications) at the same time. (If take med at 7 am, test at 9 am, keep consistent for future tests.)

The test itself:

• You will be reclining but not lying flat. 
• Comfort is key. You may cross your legs.
• You have a nose piece on so you breathe out of your mouth. Your lips are sealed around mouthpiece. We will give you a few minutes to acclimate prior to the test. 
• You cannot talk or be on your phone. (We want no stress or distractions)
• White noise, gentle music, or a nature channel is great.
• Test takes about 10 minutes once started.

How can Biohackr Health Help?

First, get this test done. It gives great information.

Second, if you are trying to gain or lose weight, where can you move the needle? Resting Metabolic Rate is dependent on many factors, some of which you can control.

• Muscle Mass. Increase muscle mass with working out, resistance and weight training, and creatine. Fat requires fewer calories to maintain. Creatine
• Age. RMR goes down with age due to hormone changes and loss of muscle mass. Look into hormone levels. Men Women
• Sex. Men have higher RMR than women due to greater muscle mass
• Hormonal status. Cortisol, sex hormones, and thyroid hormones significantly affect metabolic rate. Test & Treat.
• Temperature/Environment. Cold and heat can slightly elevate RMR as your body tries to maintain core temp
• Diet. Starvation and low calorie diets reduce RMR through adaptive thermogenesis.