What it is:
Resting Metabolic Rate (RMR) refers to the energy required on the most basic level, including necessary functions such as breathing, regulating body temperature, and blood circulation. Every human requires calories to maintain this foundational level of energy expenditure.
The RMR varies mainly depending on a person’s age, body size, and composition.
Age - Those in growth stages, such as children, burn more calories per body mass to maintain their energy.
Size - The larger a body is in height or mass, the more calories are required to maintain it.
Composition - Higher amounts of lean muscle mass utilize more energy as it is active tissue; therefore, those with a higher muscle ratio to fat have higher RMRs.
Other factors, such as genetics, temperature, hormones, and others, can affect RMR on a smaller scale.
Purported claims:
Assists with personalized nutrition, exercise, and overall metabolic health understanding.
What the science says:
The Apeiron Life resting metabolic rate (RMR) test accurately measures caloric expenditure at rest to determine baseline caloric needs. It also provides a measure of fat and carbohydrate utilization, which can help to more accurately drive your Nutrition programming. The test must be done under strict conditions, or it will not work.
Fasting for 12 hours (no food or beverages, except water) is required because food actually has a thermic effect on the body. The acts of consumption, digestion, and absorption increase your energy expenditure.
Stimulants such as caffeine, nicotine, or alcohol can increase your RMR reading, so must be avoided prior to the test.
Even stress-inducing or excitatory materials can stimulate and alter the accuracy of the test. Therefore, it is recommended that you select calming materials (audiobook/podcast/music) to occupy you for the 40-minute test.
Understanding your RMR can assist you in identifying any medical conditions and calculating your energy requirements. By knowing your RMR you can accurately calculate how many calories you need throughout the day.
The RMR test uses indirect calorimetry (IC) to measure gas exchange (oxygen and carbon dioxide). It is the gold standard within the industry to determine energy use.
Our take:
Performing an RMR test offers valuable insights into your specific metabolic health and energy requirements. Although a Dietitian can determine an estimate for your needs, an RMR test will provide precise calculations, allowing you to optimize exercise programs, weight management, balanced nutrition plans, and other precise metabolic requirements.
Will this benefit you?
Yes, understanding your unique energy requirements can streamline the path to your health goals.
Still curious to try it? If you do, here’s what to keep an eye on:
Following the recommended prior-requirements will allow your test to be as accurate as possible. Other conditions to optimize are:
Getting enough sleep the night before.
Reporting your menstrual cycle accurately.
Having optimal amounts of water.
Avoiding physical activity prior to testing.
References and additional reading:
Krause Krause's Food & the Nutrition Care Process. Elsevier Inc, 2017.
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