What is an RMR test?

St. Joseph’s/Candler registered dietitian explains metabolic rate and how it can help you lose, gain or maintain weight

Have you plateaued with your weight loss goal? Or maybe you are thinking of ways to shed a few pounds. One way to lose weight – as well as gain and maintain – is to get a better understanding of your metabolism.

Your metabolism is one factor in weight loss and weight gain, says Tori Thomas, registered dietitian with the Candler Wellness Center. Other factors include being age, muscle mass, diet, physical activity, etc.

The best way to learn more about your metabolism is through a Resting Metabolic Rate (RMR) test, which is offered through the St. Joseph’s/Candler Wellness Center.

Simply put, metabolism is all the energy (calories) required for bodily functions needed to live such as breathing, your heart beating, digestion and regulating body temperature, Thomas says. The rate at which your metabolism occurs is called your metabolic rate.

Your total metabolic rate includes three components: your resting metabolic rate, thermic effect of food and thermic effect of activity. Your resting metabolic rate accounts for 60 to 75 percent of the total calories you burn each day, Thomas says. So getting a good idea of your RMR can be beneficial in weight loss, and the RMR test is a simple, non-invasive test to determine that.

How it works

Before the test, you should be fasting for at least eight to 12 hours, Thomas says. You can have water but should avoid all other foods and beverages, as well as over-the-counter medications (allergy, sinus, etc.) and if relevant to you, your morning dose of insulin. Thomas also adds you should avoid strenuous activity the day before and day of the test. You also shouldn’t take the test if you are sick.

“During the test, it’s really important to relax and keep movement to a minimum,” Thomas says. “You don’t want to fall asleep. You are basically trying to meditate. All this plays a role in making sure your test is accurate.”

RMR testing takes about 20 minutes. You will recline in a chair, in a comfortable environment, and breath into a face mask with a tube connected to a machine that determines the number of calories you burn at rest by using your oxygen consumption when breathing to measure the rate you consume energy.

Then, Thomas – who performs RMR tests at the Wellness Center – takes that number and multiples that by your activity factor to get your total metabolic rate.

“This number can be very beneficial for anybody that wants to lose weight, maintain weight, gain weight or just looking to improve their overall health,” Thomas says. “Knowing how many calories your body needs can give you precise measurements for the goals you want to achieve.”

Let’s look at an example

Let’s say your total metabolic rate is 2,000. If you consume precisely 2,000 calories a day, you most likely would not be losing or gaining weight, Thomas says.

But, if you are trying to lose weight, you would need to consume less than 2,000 calories. To do this in a healthy and successful manner, Thomas would recommend a 250 to 500 calorie deficit. You can create that deficit by eating less calories a day.

“Your weight loss should not be too dramatic,” Thomas advises. “Slow and steady wins the race is what I like to say.”

Don’t fall into a trap

Taking that example, you now know you need to aim for around 1,700 calories a day. That doesn’t mean you should consume all your daily calories with junk food and soda. That’s where a dietitian can come in and help you create a successful food plan.

At the Wellness Center, we offer a package that includes both the RMR test and a one-hour consultation with a dietitian. You don’t have to be a Wellness Center member or need a doctor’s referral for this package or just RMR testing. Call 912-819-8800 for pricing or to set up an appointment.

“RMR testing is really helpful because if you are not eating enough or eating too much, your metabolism is not going to be on track,” Thomas says. “Also, it’s important to fuel your body with the proper nutrients. That’s why I recommend they also sit down with a registered dietitian such as myself.”

Thomas also says it’s worth your time to meet with a personal trainer, also available at the Wellness Center. Strength training or some type of resistance training can help your metabolism as well.

For more information about all available offerings at our Wellness Center, visit our website.